— PALAL NDAARNGAL

Séance de Tir Élite (U16+)

Block and Bank · 83 minit · 9 jangorde · Sosdi 27 October 2026

Groupe d'âge : U16
Focus : Tir
Durée : 83 minutes
Exercices : 9

Volume + variété + pression. La séance que les tireurs sérieux font deux fois par semaine. Comptez 300+ tirs par équipe.

9JANGORDE

83MINIT

9AVG / 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 Five Spot Shooting

8 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Spot ee jee: gannde biire, gannde winɗe, teggere cakkere. Mawnde mahã soto ee spot kkicken a waɗi spot gooŋɗo. Coach jaŋta tempo hakkunde. Jaŋta personal best e wall.

Exercice tiro ngam nder ƴeewtere. Naa jaŋtina touch kala spot e floor.

Maɓe ndaarngal

• Jom ngam jaɓewal — kono jaɓewal yiggii kala jom
• Golle mawnde kala — suudu nde jaŋtindu
• Huutoro mawnde laawol — jaaɓ pace
• Jaŋta time — pressure jaŋtina shot
• Ɓukkaade gara kessa kala shot

3 21 Spots Shooting

12 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Teew 7 cones ɗum arc. Haa player makka 3 ɗum haa cone e suuɗe. Ngon ko 21 makka, mum jaɓi. Haa kaa jaɓtaa makka ngem push-ups.

Shootage ƴaynirde e ɓikki ɗum jaŋde mum.

Maɓe ndaarngal

• Teew gure mu kaɓ ko haa makka — sibbo
• Jëkkugal gacce kaɓ ko huutorgol
• Yimmere ɗee ɗum haa kond — sibbo caggal jokkat e ɓikki
• Woodi gacce — jokko ɓikki to jokko
• Jaŋtin makka e ɗemaagu — gacce gaakoy

4 Off-Screen Catch & Shoot

10 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Shooter jillude baseline-ɗo. Big aɗa downscreen e elbow-ɗo. Shooter jaɓɓu screen-ɗo, jaɓa pass e wing-ɗo e position shoot-ɗo, teggina e shoot.

Fondation kala action shoot off-ball. Jaaɓ mbol geleɗi Ray Allen haa Klay Thompson.

Maɓe ndaarngal

Jaɓ firfirde screen-ɗo — jiggo ta drift.
Sahral e sahral ndee screener-ɗo.
Hande jaaɓ korka catch-ɗo — pocket shoot gara.
Feccere jillude catch-ɗo — alajjooji hakkille.
Teggina e shoot yaasde baal jillude hande-ɓo.

5 Sprint Stop Shoot

10 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jukki ndee laange ngam wing. Jam tangal jooni, jump-stop, jabbare takki, lotto e motere golle.

Lotto ndee ndiyam walla akaaji jowde. Naggu leññiinde entre catch-and-shoot ndara e catch-and-shoot e motere.

Maɓe ndaarngal

Jukki ngettee, akaaji e jowde ndiyam.
Jump-stop e jam, duɓɓi ɗiɗi juulde coobere.
Jabbare neɗɗo e rim inne marle.
Ma waylima, jagg ɗum ɓii.
Koron e HAM.

6 Three-Point Contest

12 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Rakku 5 ji gure 5 bola, ndee 5 noddeeɗe ko arc. Juggi bola 25 wutti 60 sekondi. Bola duuɓɓe ko = 1 poŋ; bola kɛsɛ ko rakku alaa ko money ball, gannde 2 poŋ. Poŋ maɓɓe = 30.

Jugg'a kama NBA All-Star contest. Juggi geɗ, nyiŋinaange fatigue, pressure.

Maɓe ndaarngal

Teŋ maɓɓe ko shot alaa, haa daaƴ.
Money balls ko farla.
Reset gessere e juggere shots.
Suuba, fatigue ko gila.
Janngal maantinne, hiyka e juggere rakku.

7 50 Makes

15 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Sariba dole tati 50 cuutorɗe wonde fof. Jaaral winndere guuru. Cofngal maɓɓe nde yiɗde.

Janngere cuutore bu sifannde. Binndel ndu-reenndal ndee taɓiiɓe. Mbayka lolɗe gila 50 nde guuru kaasuuji ngam sariba jannguinarɓe.

Maɓe ndaarngal

Gila moƴƴe goɗɗe kala cuuto.
Haa kuutoro ɓiɓɓe kurum ndee repe.
Kaydee winndere geɓe nde cuuto.
Suudu geɗe kurum cuutorɗe.
Holde laawol doo balal wakkati.

Ƴalwol: Track every player

8 Pressure Free Throws

8 min Waylugo: Mbaawude Juuga: u12 Plaas: Ardhe

Gila kila cokre lanci caggal meyde ko weeɓe laawol (push-ups 10, sprint, rebound). Kala ɓii junngo e jam toɓɓe ena nyaa sprint maɓɓe.

Yowtoo dooɓɓe fuɗɗo mbaawi. Lanci caggal jooɓɓe a daaƴ mbaawɓe moƴ ko 4-2 e segundo 6, ordaa e laawol goɗɗo.

Maɓe ndaarngal

Haa duɓɓal hay hay, sudde.
Daɓɓe ko selle mbaɗi, dooɓɓe taaraa gaɗɗo.
Dabu tati, suudu, lanci. YAA JAY.
Waddital e naatna.
Lanci jeexɓe waɗ jaŋ, maɓɓe keewɗo maa loowɗum.

9 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?