— PALAL NDAARNGAL

Rebounding Day (U12)

Block and Bank · 50 minit · 7 jangorde · Sosdi 24 October 2026

Guñgu nokkuwal: U12
Ndaara: Rebounding
Yeelem: 50 minit
Worrude: 7

Rebounding woni kaani + texniiki. Session ɗii yaamɗi ɓiɗɗe — box-out posisiyoŋ, karite keewu guuɗol, tip-back daaynde.

7JANGORDE

50MINIT

7AVG / JANGORDE

1 Passing Lines Warm-Up

4 min Waylugo: Mbaawude Juuga: u8 Plaas: Ardhe

Jom-jom, otele 5 meeeter. Pase-pase potor 20, pase-pase suudu 20, pase-pase sur 20, pase-pase jii-juumre 20 (10 leeli jii).

Jannde-jannde ndaare-ndaare baaba woni ngoni ndee. Hakkunde loogu rewtu.

Maɓe ndaarngal

Suudu lolluɓe ngoni pase juumre.
Sonko-sonko e toon-toon.
Yaltu e leeli juumre, sonko-sonko walawla.
Pase-pase suudu: 2/3 e laawol ko yaltirde.
Pase-pase sur: torti-torti wudduɗe, e loowol.

2 Box Out & Crash

10 min Waylugo: Mbaawude Juuga: u12 Plaas: Ardhe

Kozere dii ndaalem ngam wing. Defender bokk mawre yu offense (yiите am, jappale am, téere am, yiите bola). Offense rewu daalem ngam bola yu bokk.

Tekki yi jiitu-ko, tekki yi wantu-ko ngam topp-soto.

Maɓe ndaarngal

• Yiите jambar maa jagg, bola ndik — jikko ngam yiite
• Jappale — kòkke to kòkke, base lëg
• Téere jambar ngam hankat fara, toxinaa bola
• Yiité bola ngam guis la seet bii ngal bokk
• Jappale lolluji gissere kela ngam rebound, téere ngam katu

3 Tap Drill

6 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Liiɓre sennde palal e borɗe-ndee, jokkaade e henno mit ko e to mum waawde hol toɓɓe. Jokkaade 10 e boo harma, jokkaade 10 e boo widde, jokkaade 10 jooni-jooni.

Waɗtinee goɗɗi laamorde, heztinde pirje, e temme goɗɗi maa karee.

Maɓe ndaarngal

Jagg e yaɓe lees, jokka e to ko.
Jokka e julli rejje, alaa e palma.
Jellitoo borɗe-ndee — jokka e konngol borɗe, alaa jeyniingo.
Gal e jagg kadi iwde.
Alaa jokkaade leemre, alaa yitorde — holla palal maako.

4 Tip-In Reaction Drill

8 min Waylugo: Mbaawude Juuga: u12 Plaas: Ardhe

Coach jëkka balaa swalitoo be (deliberate misses). Playeek jokkuutee zii basketaa jibinnde; alluɓe mum ko jokkuuje, fuumaade e tippinde balaa facce. Alaa dribble, alaa catch — tippi ma facce motteere.

Haɓɓi instincts rebounding e power finishing.

Maɓe ndaarngal

Korsa jump — jokkaa waɗi haa balaa jaɓe.
Nal e hannde maa ma danngal.
Holla backboard — tippi facce glass.
Jahte e reset — player keeɗaa ngoni.
Alaa haañaa — quick, athletic plays.

5 Tip and Bank

6 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Palejo no jowru lim. Coach jagg ko intentional miss e sewnde. Palejo tip rebound e backboard e taka jee rim e motion gooto.

Strength e yuu'en, timing, e put-back move e percentage pinle e basketball.

Maɓe ndaarngal

Jangal shoot, yah LONG side.
Jump e yee'en gooto, explode up.
Tip e yuu'en joonge, glass jeeyaa.
Aim upper corner e square jeeyaa.
Land e reset.

6 Survival Rebounding

12 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Koaci jibina e laawol. 3 offensive, 3 defensive. Jam moƴƴi rebound = 1 point. Defensive MUST box out kaɓe ɗum ɗon ball. Jam fofo yeeso 5 wins.

Jangal rebound jooni AND much. Players ngonngal box out ɗi score ko bayyinoo.

Maɓe ndaarngal

Defensive: FIND man-aa jee, sana ball.
Jokkude contact, hip to hip.
Offensive: haa toggal, jokka watch, crash.
Go board laawol.
Diwer position kaɓe rebound.

Ƴalwol: Make it competitive

7 Cool Down Routine

4 min Waylugo: Mbaawude Juuga: u8 Plaas: Ardhe

Joxdinol leeral: sekoo 30 ngal-ngal, toe touches, quad stretch, hamstring stretch, calf stretch, lunge stretch, cobra back stretch, shoulder rolls. Joxdinol 4 minit.

Maɓɓe coaches ɗum heewude. Haa. Joxdinol jokkude ndee heɓii. Mawɓe maɗ-maɗ mbaɗɗi ɗikka ngal ngal ɓuddii ngoo ɗikka kooltoore.

Maɓe ndaarngal

Taƴi tiibngal, hay-hay alaa.
Hese, gita en taƴi.
Haa tajjinde looje, kadi jango ngal ngal.
Dof taƴi ngal-ngal.
Waññinde koo a taƴi: hol madi ngoo?