— PALAL NDAARNGAL

Jaborol Dalila Baɗte (U16+)

Block and Bank · 70 minit · 8 jangorde · Sosdi 30 October 2026

Bonngal yaɓinannde: U16
Loowol: Heɓtuuɓe
Yamre: miniti 70
Jaborole: 8

Jaborol baɗte kumppitaare: heɓtuuɓe, dalila, joweere, live. Yillitaake ngon pulaaku ɓii ɓooyee cakkitirɗe.

8JANGORDE

70MINIT

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 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 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.

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 Shell Defence — 4 Out

12 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jappande defansif ngam ngam e rotumannde. Ndee-nde joowɗe naa-nde ay jokkaade perimeetere mbo, ndee-nde defansere naa-nde ay diwde jaangal nde. Kooci joowde walla laabi bal; defansere ay joowtirde nokkuuje hol ngal bal maa jokka gooto walla ɗiɗi.

Juggal njuɓ tim ngal fof.

Maɓe ndaarngal

• Bal to: majjal ngam leñol aktif, laabi baax alaa
• Jokka gooto: laabi naynde, leñol e lane laabi
• Jokka ɗiɗi: jaange, yeew bal e gorko
• Njubbe: 'bal, bal, bal' — 'jaange, jaange' — 'nayndi'
• Gummito joyere e joyere, leñol sorta

6 Spain Pick and Roll

12 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

PnR standard lakkaale jum'e: big-u rim-u diga wonde, screener KAKKAM-nde-u big-u roller-u jom-ku back-screen-u. Lob option, screener-u pop-out, wallahi pull-up read.

Modern twist classic-u yesu. 3-4 option simultané.

Maɓe ndaarngal

PG-u big defender-u hip-e jenndu normal PnR jaƴde.
Roller-u diga KAKKAM, lob tumantu.
Spain screener: back-screen roller ngonndo lattu.
Spain screener pop-u screen-u after.
Defense baɗde nafre 3-u dilo.

7 5v5 Full Court Scrimmage

15 min Waylugo: Naasre Juuga: u14 Plaas: Hakkunde

Lɗum 5v5 hay kⁿorol. Duggal jooni zuwa 21 moƴƴi. Sañal kuutore karite — alaa joko addanni.

Janngirde moƴƴeere. Kolluure karite suubuma hay pullo ɗowru. Mbindiraaɓe moƴƴi njuulaa hii alaa.

Maɓe ndaarngal

Aara takko yoɓɓe — alaa basketball gannde.
Haa falaa kuutore — siifta yimɓe heewde geɗ kontaa maɗɗi.
Daɓɓi lɗum yeeso ngam janngirde (kⁿo 'saare sanda').
Waɗde duggaɓe entam siifre 5 — nguurɗi cuuɗi.
Kaade ɓurnoki hay walla — jambugol ɗow kammu.

8 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?