— PALAL NDAARNGAL

Intensive Mbaɗal Guard (U16+)

Block and Bank · 66 minit · 9 jangorde · Sosdi 26 October 2026

Gollinaari: U16
Hoore: Baɗe jom
Yidde: miniti 66
Faleeje: 9

Intensive Guard garooje. Jamma-yaaɓe nder presi, gomɗal, kartal, pull-up, creation nder yidde garojje.

9JANGORDE

66MINIT

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 Stationary Ball-Handling Series

5 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Jooɓinaaji jeeɗ e ndee: dribbles pound, crossovers low-high, between-the-legs, behind-the-back, figure-8 around legs, spider drill.

Warm-up yalte kala guard kee ko taɓa. Jeeɓinaaji to taɓa hand-eye foundation hakkunde waɗi nyaashe.

Maɓe ndaarngal

Ɗowɗe wolde, haa gasa baale.
Stance afo, thorax njuɓɓaani gire.
Fingertips e baale, haa palms.
Baɗal speed, taɓaa jeeɗ.
Reps jeeɓinaaji e laawol woɗɓe.

3 Two-Ball Pound Dribble

5 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Ngam-ngam player ina balal ɓiɗi e jamtuɗi nder jam-jam. Jaango motion waɗi, genu ɗigginaade, een mbo'i. Topoo ritim-ere aada kaŋ ko topee jamɓe-jamɓe.

Warmup mawnde ko, nde jappuɗu penjelu ɓiɗɗe e ɗuum-baall jom ɓiɗɓiɗi.

Maɓe ndaarngal

• Een mbo'i — ɓi yeelte baallo
• Genu ɗigginaade, jaŋde ɓurnaange
• Topoo laɓɓi, ujɓe ɓen palme
• Balal ɓiɗi waɗi koŋ ɓee tan jam-jam
• Soo baall fello'i, koode sabar, jaango ritim yugo

4 Cone Slalom

8 min Waylugo: Naasre Juuga: u12 Plaas: Ardhe

Cone jeme e zig-zag. Leydi janga among cone yiilo e vitesse laamiin, performin moove yiite kala: crossover, between-the-legs, behind-the-back, in-and-out, spin, hesitation.

Libiray moove e vitesse laamiin. Binndaa hakkille mooftorde caggal AND caggal vitesse.

Maɓe ndaarngal

Taƴ cone kala nde ndakke.
Stance below, don't jigge among moove.
Jaangere e arm koosol.
Wadde rim e layup.
Form wone joomu, vitesse wiyde.

5 Point Guard Reads

12 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Garde-Point e joko ball-re. Coach jingol 1-4 hol-ɓo, jangirde: switch, hedge, drop, blitz. Garde-Point jaŋgirti aɗa, suqal-ɓo ko yeeso.

Jooggal skill maa walaa joon: jangirde defendere kolka.

Maɓe ndaarngal

Yiydu defender guuɗo jowdi JUUƁI.
Jaŋgir aɗa.
Drop = jumper pull-up.
Switch = suuq mismatch-re.
Hedge = ƴab screen, suuq gap.
Blitz = pass pocket roller-re.

6 Wing Triple Threat

10 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Wing ak bolol. Defender 3 feet away. From triple-threat: jab-step-and-shoot, jab-and-go, shot-fake-and-drive, wala pass ngoo to a moving cutter. Coach calls the move.

Builds the wing's decision-making in the few seconds they hold the ball.

Maɓe ndaarngal

Triple-threat is a real stance, chest over knees.
Jab is a real fake, not a half-step.
Shot fake: hands up, feet stay down.
No wasted motion.
Finish or pass, don't dance.

7 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.

8 Beat the Pro

8 min Waylugo: Naasre Juuga: u12 Plaas: Ardhe

Shooter-ul lɔ shot. Make = 1 point. Miss = pro (coach) geta 3 points. First to 11 wins. Brutal kono addictive.

Builds the focus required for game-winning shots.

Maɓe ndaarngal

Quality shots, don't rush.
Same routine every shot.
Don't talk smack, focus inward.
Between shots: reset, breathe.
Finish with a make, never end on a miss.

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?