— PALAL NDAARNGAL

Transition Tuesday (U12)

Block and Bank · 56 minit · 7 jangorde · Sosdi 25 October 2026

Gawdi leydi: U12
Focus: Transition
Jakka: 56 miniti
Jeexugol: 7

Jagg haa watta. Jaaƴngol e teertinol-wiyye caggal go'o. Sos heywde fof tempo e kala waktu.

7JANGORDE

56MINIT

8AVG / 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 Outlet & Run

8 min Waylugo: Naasre Juuga: u14 Plaas: Hakkunde

Jangirde duu, guddogal ma'i, outlet ngol wing, wing doggal ball floor hee, trailer walla rim-runner yidi. Repeat directions barundi.

Teaches discipline secondary break — mo haakaa AFTER rebound.

Maɓe ndaarngal

• Guddogal ma yidi outlet — chin ball, pivot, pass
• Wing ma'i full sprint — alaa stationary
• Doggal ball haa free throw line 3 seconds bee
• Trailer sprint elbow — second look
• Rim-runner sprint middle — first look

3 3-Man Weave

8 min Waylugo: Mbaawude Juuga: u12 Plaas: Hakkunde

Jokkooɗe teete mai jëm e hol e mbinndel fuɗɗam. Jëm, sa kala jaggal likol, heɓtude e layup e kanna.

Maɓe ndaarngal

• Jëm e hol e jëmu — jaggal likol
• Jaaɓ jamɗe; weave no ma ɗuum laabi
• Jam e harande, njëm waa
• Jëm fuɗɗam — jëm ngam nder mum jokkooɗo maa
• Layup e ʼal ɗeñowal e rim

4 3-on-2 to 2-on-1

12 min Waylugo: Naasre Juuga: u14 Plaas: Hakkunde

Jogiyéré gómu ɗiɗi waylugol jokkoritol ɗiɗi. Hendu lose-naa bolal walla score-naa bere jokkoritol ɗiɗi ngam sago goɗɗe — jokkoritol ɗiɗi tii ɗoo score-naa.

Transition kontinuwal — répitisyoŋ mawɓe, fatiga real, ndeewal real.

Maɓe ndaarngal

• 3-on-2: ndawi waylugol, wings jaaɓi sariya e hakkunde
• Force jokkoritol piiro ngam commit, jinde pass
• 2-on-1: split njuumre — jokkoritol njuyi yah kah
• Jokkoritol jaŋgina: 'Ɓollum balal, ɓollum piiro'
• Alaa reset — laare joko kontinuwal

5 2v1 Continuous

12 min Waylugo: Naasre Juuga: u12 Plaas: Ardhe

Jangirɗe biɗɗe loomu versus jangirɗe goɗɗe hal. Yeewtere = jangirɗe goɗɗe fellis, jangirɗe goɗɗe foofirde yadi. Hakkunde/taggitaare = jangirɗe goɗɗe woni jangirɗe loom, hal jangirɗe loom woni jangirɗe goɗɗe. Joggo fof-fof jus ka poɗɗo nde poɗɗo yidi.

Yallude tilise 2-on-1 gasiyaare moɓɓe ngam hay transisyon fof-fof.

Maɓe ndaarngal

Jangirɗe loom: gogge golle — hal mottewal, hal mottewal.
Diiwde jangirɗe goɗɗe — roto ma yidi, sago pass.
Ujje dribble suudu — yah rimme wala pass.
Jangirɗe goɗɗe: jowre baule, diiwde pass.
Haala jeema jangirɗe loom jeema yeewa ma yii.

6 Lines Conditioner

8 min Waylugo: Naasre Juuga: u14 Plaas: Hakkunde

Yoɓɓe ko jaaral-moƴƴe. Jeewal to laabi-libre nde gila, ɗaami-gida nde gila, laabi-libre jaango nde gila, ɗaami fuɗɗo nde gila. Duŋ polle ɓooɓe mpo. Jam wakati.

Laabi-moƴƴe ɗiɓɓe. Injum toɓɓe ko kaɓal-teere nde nattugol.

Maɓe ndaarngal

• Duŋ polle ɓooɓe mpo — alaa tiirde teente
• Taw ko laabi, haa jeewal petel
• Wattu nder nder hay-nder gootinol
• Ɗab fo ɗiɓɓorde — ɗiɗo ɓe yafta injum
• Wakati ɓee ko daabi = ndiyam

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?