— PALAL NDAARNGAL

Seertude Conditioning (U14)

Block and Bank · 50 minit · 7 jangorde · Sosdi 26 October 2026

Gurŋa maako: U14
Fookre: Seertude
Jeƴugo: 50 miniti
Exersise: 7

Ko fitness yeeso laabi balal. Walaa ko naafo — exercice julude julude ena carliinde ndee e gacce ngam.

7JANGORDE

50MINIT

7AVG / JANGORDE

1 Passing Lines Warm-Up

5 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 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

3 Court Width 17s

6 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Jooɗ paɗ-paɗ moy WIDTH (sideline ngam sideline). Teere: 17 widths e 60 sekondi. Juggu kɔleeji.

Jogii bu bañ basketball ko. Joki 17 haa, a yah jogo.

Maɓe ndaarngal

Jaɓ sideline kila maa haa-maa.
Juulɗe e ndimmije.
Tuƴ sekondi 10 caraa, haa ko baɗ.
Suuɗ ngam tawde ko.
Aƴ yeewɗaa haa, taƴ PB.

4 Conditioning Triangle

8 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Cone sadii, telɗiraagu 10 mita. Gollirɗe defens cone 1 iyo 2, dilis cone 2 iyo 3, jooɓirɗe cone 3 iyo 1. Dee 5 times.

Condissionnaire jummere gorko mimbine tawo tippirɗe: leggal, jeeɓngol, hande.

Maɓe ndaarngal

Jabbandu cone kila moja e hula.
Maa jee-ɓo e gollirɗe.
Dilis joofal, alaa pace.
Jooɓirɗe e mala jilɓata.
Tippo pace e golla 5 kila moja.

5 Continuous Scoring

10 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Yimbere e laabi-layup. Goɗɗo wallit njulyaa: drive gacce layup, drive nder layup, pull-up jumper, step-back three. Waɗ. Karki nder jaɓ. 60 segundo. Jaaɓ makaaɗe.

Yoɓuɓ poŋte e seŋ. Waɗde gaggal ndee e gaawol njulyaa.

Maɓe ndaarngal

Jappude gacce, njulyaa ngol e dabbugol.
Njulyaaɗe mawɗe, haa random.
Daɓ haa fili.
Karki nder jaɓ, haa joge.
Yaadu PB maa, jeɓ.

6 Touch the Lines

8 min Waylugo: Naasre Juuga: u12 Plaas: Hakkunde

M葆oji ɗam lakkaɗe. Kooci yardaade laabi ('half-court!', 'free throw!', 'three-point!'); m葆oji yaarnde, tawwinde hol, yaarnde jebde. Nodde ɗiɗi.

Jaaɓngol teeŋ. Kaayngol ndiyam faɗi.

Maɓe ndaarngal

Jaaɓ faɗi.
Hal fuɗɗo ko jam.
Lo ɗum ngol.
Jeb KARKARI ko maɓɓe.
Loore haa tikke.

7 Cool Down Routine

5 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?

Ƴalwol: Critical after this one