— HUI WHAKAPAIPAI

Elite Shooting Workout (U16+)

Block and Bank · 83 meneti · 9 akoranga · I hangaia 6 September 2026

Age group: U16
Focus: Pütaiao
Duration: 83 meniti
Mahi-a-roto: 9

Rahi + rereketanga + pehipehi. Ko te hui tenei ka mahi ai nga pütaiao tino kaha i te rua o nga wiki. Wharanui ake ki te 300+ pöti i waenganui i nga kaitākaro.

9AKORANGA

83MENETI

9AVG / AKORANGA

1 Passing Lines Warm-Up

4 min Uaua: Āmata Tau: u8 Papa: Haurua

Ngā takirua, 5 mita te tawhiti. 20 pāha uma, 20 pāha tūtaki, 20 pāha poka, 20 pāha tōtahi-ringa (10 ia ringa).

Ka tīmata ngā pūtake hei āhuatanga o ia akoranga. He nui tonu ngā huri e karo ai.

Ngā tohu akoranga

Haere ki roto i ia pāha.
Ngā matamata o te ringa i te whakamutunga.
Tangohia ki ngā ringa e rua, ngā matamata whakapanapana.
Pāha tūtaki: 2/3 o te huarahi ki tō hoa.
Pāha poka: tukituki i ngā remu, i te aumako.

2 Five Spot Shooting

8 min Uaua: Waenganui Tau: u14 Papa: Haurua

E rima pokapoka kua tohua: te rua kokoru, te rua parirau, te timatanga o te kī. Ko te kaitakaro me whakatutuki i ngā kaupapa e rima mai ia pokapoka i mua i te neke ki te mea e whai ake. Ka whakaute te kaiako i te katoa. Pupuri i ngā tino painga o te tangata ki te pakitara.

He mahi whakaute tūmataratara e hanga ana i te āhuatanga mai ia pokapoka o te parepareinga.

Ngā tohu akoranga

• Te āheahea i runga i te tere — engari i puta te tere i ngā mahi āheahea
• Taua āhuatanga ki ia kaupapa — ko te wheriwheriwha te whakatupuranga
• Whakamahi i te hoa kaupapa — kia tū tonu te tere
• Pupuri i ngā wā o te iwi — ko te pīwari e hanga ana i ngā kaupapa
• Whakatau anō i ngā waewae i mua i ia kaupapa

3 21 Spots Shooting

12 min Uaua: Waenganui Tau: u14 Papa: Haurua

Whakatakoto 7 pou hei pokapū tāwhā. Ia kaitākaro ka pupuhi 3 mai i ia pou. Ko te tuatahi ki te 21 mā e wikitoria. Ko te kaiwhakatū ka mahi i te whakapakeke.

Te pupuhi whakataetae i raro i te pēhi me te nekehanga tonutanga.

Ngā tohu akoranga

• Whakatūturutia ō waewae i mua i ia pupuhi — kaua e tīkamatiti
• Whakatīmatau ō ringa i mua i te hopu
• Taua āhuatanga i ia wāhi — kaua e whakarereke i te tikanga i raro i te pēhi
• Kōrero whakatoi — me pēhia te pēhi
• Rīringi pupuhi ki te karanga, he kaupapa tika

4 Off-Screen Catch & Shoot

10 min Uaua: Waenganui Tau: u14 Papa: Haurua

Ka tīmata te kaiwhiu ki te rārangi tūturu. Ka tū te rahi ki te pūtake iho i te poutū. Ka oma te kaiwhiu i te pūtake, ka tango i te pāhī ki te pakitara i te wāhi pūtaka, ka ara, ka pūtaka.

Te putake o ia mahi pūtaka-a-waho. I whakamahia e ia kaiwhiu nui mai i a Ray Allen ki a Klay Thompson.

Ngā tohu akoranga

Oma kaha i te pūtake — kaua e rekereke.
Pokapoka ki te pokapoka o te kaipūtake.
Nga ringa handa i mua i te tango — te waahi pūtaka kua rite.
Nga waewae kua tū i te tango — kāore he huarahi atu.
Ara, pūtaka tonu i te wā e tae mai ai te poi ki ou ringa.

5 Sprint Stop Shoot

10 min Uaua: Waenganui Tau: u14 Papa: Haurua

Oma mai te baseline ki te wing. Hopu i te pāpā i te haerenga, tū-arero, whakatika ngā pokapū, pana i te kotahi taha.

Ngā pana tēnei ā-tae ka puta i te tere katoa. Whakaiti i te āpiti i waenganui i te hopu-ā-pana tū tahi me te hopu-ā-pana i te tere tūturu.

Ngā tohu akoranga

Oma nui, tere tēnei ā-tae.
Tū-arero i te hopu, te rua waewae ka tīpako tahi.
Whakatika ngā pokapū ki te rim i mua i te tuku.
Kia kore e mimiti, haere tika ake.
Whakatupuranga me te PUPURI.

6 Three-Point Contest

12 min Uaua: Pīhoihoi Tau: u16 Papa: Haurua

5 pūtakataka o 5 poi ki te 5 wāhi pomkring te pokapū. Pupuri i te 25 katoa i roto i te 60 hēkona. Ka tutuki te ia = 1 tohu; te poi whakamutunga ki ia pūtakataka he poi moni uara 2 tohu. Tohu nui = 30.

Whakamahi i te whakataetae NBA All-Star. Tere whakapu, kaumātua taumaha, pēhia.

Ngā tohu akoranga

Whakatū waewae ki ia whakapu, kaua e tere.
Ko nga poi moni te rereketanga.
Whakatuutuu tere i waenganui i nga whakapu.
Hamama, ko te taumaha he hoariri.
Mohio ki to waa, titiro i waenganui i nga pūtakataka.

7 50 Makes

15 min Uaua: Waenganui Tau: u14 Papa: Haurua

Me te tūtuki te 50 pūtake mai i te wāhi kua tohua. Tatai ngā nganatanga katoa. Ko te ōwewenga pai e rapu.

Ngā tohu akoranga

Te mahi ōrite ia pūtake.
Kaua e kōrero ki a te atu i te wā o te mahi.
Whakatau ki te aroaro o te moata.
Hamama i waenganui i ngā pūtake.
Pumau i te whai i te katinga kia tūroa ai te poi.

Tīpako: Track every player

8 Pressure Free Throws

8 min Uaua: Āmata Tau: u12 Papa: Haurua

Ka pukana ia ia e rua nga kaupapa taumaha i muri i te mahi tinana kaha (10 push-ups, oma, whakahoki). Ko te hunga pai rawa o te roopu ka noho huri i te oma e whai ake.

E whakaatu ana i te tumarikitanga o te mutunga o te keemu. Ko te nuinga o nga kaupapa taumaha i warewaretia kei te 4-2 me te 6 hēkona e toe ana, ehara i roto i nga mahi whakarite marama.

Ngā tohu akoranga

Te mahi kotahi i ia wa, aunoa.
Whakatiti i te raina, ka whawhai te tumarikitanga ki te tere.
E toru nga dribbles, manawa, pukana. MEA ENÃ.
Whai i te whakaotinga me te pupuri.
Ko te wareware kaore he take, ko te mea e whai ake me te rahi.

9 Cool Down Routine

4 min Uaua: Āmata Tau: u8 Papa: Haurua

Mutunga whakamutunga: 30 hēkona ia mea, toe touches, quad stretch, hamstring stretch, calf stretch, lunge stretch, cobra back stretch, shoulder rolls. Katoa 4 meneti.

Ko te nuinga o ngā tohunga he kawe. Kaua. Ka timatā anō te aumangea i konei. Ngā kaimokopuna e whakapiri tuitui ana ka iti ake te raumati i te mamae.

Ngā tohu akoranga

Nekehanga pupuhi, kore poipoi.
Hamuti, whakaputa ia whakapiri.
Kaua e tutuki i te mamae, noa ki te tapa.
Pumau ia whakapiri.
Whakatakoto akoranga i a whakapiri: he aha te mea i pai ai i tenei ra?