— PALAL NDAARNGAL

Saggitorde Power Hour (U10)

Block and Bank · 46 minit · 6 jangorde · Sosdi 25 October 2026

Bonngal ngoo: U10
Mawnde: Saggitorde
Jaŋde: 46 minit
Umbugal: 6

Hakkilnde e jooɓnde. Saggitorde e tedde, saggitorde e koolde, saggitorde e nyannde. Seertaade hakkile konngol mum.

6JANGORDE

46MINIT

8AVG / JANGORDE

1 Passing Lines Warm-Up

6 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 Wall Passing Drill

8 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Ay jangirde 3 mita njëm baara. Kóre ko ngoo-ngoo, ay lollugo bola ndee, ay jaggirde, ay jammaroo. 30 jamma njëm, 30 jamma gollorɗe, 30 jamma sirlawol.

Sa exercice jamma yoore nder basketball. Wonde punga hakkunde, jamma keli, e rithim.

Maɓe ndaarngal

Seŋ ndee jamma kóre — jibinannde fulli, haa mbolle.
Jilbondirde e jamm-jerere, palme heewde.
Jagg e leñe mokko, jilbondirde seŋalɗe.
Jamma gollorɗe: teŋ 2/3 nder baara.
Jamma sirlawol: nder ondorde, gooŋ hakkunde.

Ƴalwol: Solo repetition

3 Star Passing

10 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Juggere biyem jooni (juuɓɓe a kala semmbe). Ballal jooni — kala pase walla juggere be jiytaa haa, wà jokkuɗum leydi guuɗi. Pase, wà haa fuɗɗe pase maa.

Geɗɗ: pase nder laabi, gollirde, e sarante.

Maɓe ndaarngal

Pase e nder gacce roondi — kaa wallum ko batuɗum, laamu.
Haa fuɗɗe pase maa — sombul ngoo waɗe pase maa.
Haa pase sukɓe — kala maa on nder teere, nder tide.
Gollirde — yidde innde kuuraŋke mburu pase.
Jalal laamu, guddid speed.

4 3-Man Weave

10 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

Ƴalwol: Full court, finish with layup

5 Hot Potato Layups

8 min Waylugo: Naasre Juuga: u12 Plaas: Ardhe

Jogojje gida e juumre. Jaabooje kontinuwal; kala-kala mum jaabooje, layup jaɓɓordu ndee, alaa dribble, alaa gacce.

Jaabooji jaɓɓordu faŋde e caggal. Jokku e karfe neɗɗo.

Maɓe ndaarngal

Jaab e jeede e motere goɗ.
Jaabooje yeeso nafoore e rim.
Lloode gacce ndee.
Cinne jaabooje maɗɗa, demedde.
Aduna jaab willi, jampe faŋde.

6 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?