Rōpū etahi: U16
Arotake: Taurite
Roa: 70 meneti
Mahi-akoranga: 8
Whakaotinga katoa tiketike: whakaohooho, pukenga, rautaki, moni. Kua whakarite mō ngā kaimahi tino nui kua whaiwhaiti kē te painga.
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.
Ono pokapū i te wāhi kotahi: pound dribbles, low-high crossovers, between-the-legs, behind-the-back, figure-8 around legs, spider drill.
Whakarite ahumahi ia rā - me mahi e ia kaitiaki. E rima meneti ka hangai te pūtake kanohi-ringa e hiahia ana e ētahi atu mea.
E ono nga kōpū i te āhuatanga zig-zag. Ka haere te kaiokani i waenganui i a rātou i te tere o te keemu, ka mahi i te mahi kua tohua i ia wāhi: crossover, between-the-legs, behind-the-back, in-and-out, spin, hesitation.
Whare mahi i te tere o te keemu. Whakapakari i te āheitanga ki te huri tika AND te huri tere.
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.
E whakaako i te āhuatanga whakatupuranga me ngā hurihanga. E whā ngā kaimahi āhuatanga i te pokapū āwhe, e whā ngā kaiwhakatupuranga e tū ana. Ka karanga te kaikōkiri, ka pasia rānei te poi; ka tūtuki ngā kaiwhakatupuranga i ngā tūranga i runga i te mea ko te poi kia kotahi te pāpā noa iho, e rua rānei.
Te kaupapa tumuaki o ia rōpū whakatupuranga.
PnR āhuatanga: i te mea e rōroa ana te rahi ki te rim, he TUARUA screener e whakamuri-whakaārai ana i te kaiwhakatipu o te rahi e rōroa ana. Ka waiwaia he lob, he pop-out mō te kaiwhakatipu, rānei te whakamanawa pull-up o te kaupapa.
Huarahi hou i runga i te āhuatanga tawhito. 3-4 whiringa i te tīmatanga.
Kēmu 5v5 i runga i te āhuatanga katoa. Ko te tīma tuatahi ki te 21 ka tīmata. Koia ngā ture paerewa — kaore he here motuhake.
Ko te akoranga tino nui. Ko ia ariā ka whāngaihia i raro i te pīhinga tuuturu. E kore harikoa e mahi ngā kaikōkiri i tēnei.
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.