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Øvelser Økter

★ ØVINGSPLANER

HELE ØKTER,
LAGET AV TRAINERE.

Ferdiglagde øvingsplaner fra nybegynner til avansert. Filtrer etter aldersgruppe, fokusområde eller tilgjengelig tid. Lagre hva som passer, forgren hva som er nær, bygget fra bunnen av når ingenting matcher.

Alder Alle U8 U10 U12 U14 U16

Fokus Alle

Varighet Alle Kort (<50 min) Medium (50-74) Full (75+)

VISER 25–48 AV 51 ØKTER

Set Plays Day (U14)

Age group: U14 Focus: Game prep Duration: 64 minutes Drills: 8 Introduce the playbook: ATO, SLOB, BLOB, late-game. Reps build memory; this is the session that gets plays into muscle.

Block and Bank ✓

Sluttsesongens skarping (U16+)

Age group: U16 Focus: Game prep Duration: 71 minutes Drills: 8 Late-season session. Volume is lower, intensity is high, all the focus is on what wins playoff games.

Block and Bank ✓

Avslutning ved kurven (U12)

Age group: U12 Focus: Finishing Duration: 48 minutes Drills: 7 More games are won at the rim than at the arc. Build the toolkit: layups both hands, power finishes, second-jump putbacks.

Block and Bank ✓

Siste-innspurten før turnering (U14)

Age group: U14 Focus: Game prep Duration: 46 minutes Drills: 6 Day-before-the-tournament session. Low volume, high quality. Sharpens the edge without burning the legs.

Block and Bank ✓

Layups begge veier (U10)

Age group: U10 Focus: Finishing Duration: 43 minutes Drills: 6 Most U10 players can only finish with their dominant hand. This is the session that fixes that. By the end, both hands are working.

Block and Bank ✓

Elite skytreningsøkt (U16+)

Age group: U16 Focus: Shooting Duration: 83 minutes Drills: 9 Volume + variety + pressure. The session serious shooters do twice a week. Expect 300+ shots between players.

Block and Bank ✓

Fotarbeid Fundamentals (U12)

Age group: U12 Focus: Footwork Duration: 38 minutes Drills: 6 Pivots, stops, and balance. Underrated work that pays off everywhere — offence, defence, finishing, rebounding. 45 minutes that fixes most problems.

Block and Bank ✓

Ballkontroll-grunnlag (U10)

Age group: U10 Focus: Ball-handling Duration: 38 minutes Drills: 6 Build the daily habits of a guard. Stationary work, on-the-move work, ending in pressure under defence. Every player gets every rep.

Block and Bank ✓

Motion Offence Day (U14)

Age group: U14 Focus: Team play Duration: 62 minutes Drills: 7 Build motion offence habits: cut, replace, screen, read. Skills any system needs, regardless of what plays you run.

Block and Bank ✓

Komplett ferdighetstrening (U12)

Age group: U12 Focus: Balanced Duration: 61 minutes Drills: 8 A full practice covering every fundamental: warm-up, ball-handling, passing, shooting, defence, finishing, game. Use this template weekly as your default structure.

Block and Bank ✓

Skuddteknikk-dag (U10)

Age group: U10 Focus: Shooting Duration: 43 minutes Drills: 6 Form before range. This session builds the mechanics that determine a player's entire shooting career. No threes, no fadeaways, just clean technique.

Block and Bank ✓

Passing Power Hour (U10)

Age group: U10 Focus: Passing Duration: 46 minutes Drills: 6 Decision-making with the ball. Passing under pressure, passing on the move, passing as a weapon. Sharpens every other skill downstream.

Block and Bank ✓

Pick-and-Roll Intro (U14)

Age group: U14 Focus: Screen action Duration: 63 minutes Drills: 7 First proper introduction to ball-screen offence. Reads, options, finishes. The foundation of every modern offence.

Block and Bank ✓

Pure Shooting Day (U12)

Age group: U12 Focus: Shooting Duration: 56 minutes Drills: 7 Reps, reps, reps. Form-focused but volume-heavy. Players will get up over 200 shots between them.

Block and Bank ✓

Transition tirsdag (U12)

Age group: U12 Focus: Transition Duration: 56 minutes Drills: 7 Get out and run. Conditioning and decision-making rolled into one. Build the habit of pushing tempo at every opportunity.

Block and Bank ✓

Små kamper (U12)

Age group: U12 Focus: Game play Duration: 57 minutes Drills: 6 Less coaching, more playing. Small-sided games teach decision-making that no drill ever will. Use this once every two weeks.

Block and Bank ✓

Forberedelses-Kondisjonering (U16+)

Age group: U16 Focus: Conditioning Duration: 57 minutes Drills: 7 First week back. Brutal but earned. Sets the fitness baseline for the season. Pair with intentional recovery.

Block and Bank ✓

Press Break (U14)

Age group: U14 Focus: Game prep Duration: 64 minutes Drills: 7 Most teams panic against pressure. This session builds composure and the muscle memory to beat any press calmly.

Block and Bank ✓

Posisjonspreget dag (U14)

Age group: U14 Focus: Position skills Duration: 61 minutes Drills: 7 Guards work guards, bigs work bigs. Each group gets focused position work, then we put it together at the end.

Block and Bank ✓

Passing og Cutting (U12)

Age group: U12 Focus: Passing Duration: 57 minutes Drills: 7 Pass and move, never pass and stand. This session ingrains the cutting habit that separates teams that move the ball from teams that pass-and-watch.

Block and Bank ✓

Defensive Drilldown (U12)

Age group: U12 Focus: Defence Duration: 58 minutes Drills: 8 Build defensive fundamentals: stance, slides, denial, closeout. The session every coach wishes they'd run more of.

Block and Bank ✓

Presisjonsskudd under press (U12)

Age group: U12 Focus: Shooting Duration: 52 minutes Drills: 7 Game shots come tired and contested. Build mental toughness through pressure formats and consequences.

Block and Bank ✓

Oppvarmingsprogram kampdag (U12)

Age group: U12 Focus: Pre-game Duration: 30 minutes Drills: 6 30-minute pre-game routine. Gets hands, feet, and shooting touch ready without burning energy. Use this format every game day.

Block and Bank ✓

Big Man Day (U16+)

Age group: U16 Focus: Position skills Duration: 68 minutes Drills: 9 Dedicated post-player session. Footwork, post moves, hi-lo passing, rebounding, screening, pick-and-roll partner work.

Block and Bank ✓