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Exercícios Treinos

★ PLANOS DE PRÁTICA

TREINOS COMPLETOS,
CRIADOS POR TREINADORES.

Planos de prática prontos do nível básico ao avançado. Filtre por faixa etária, área de enfoque ou tempo disponível. Salve o que cabe, adapte o que se aproxima, construa do zero quando nada bate.

Idade Todos U8 U10 U12 U14 U16

Enfoque Qualquer

Duração Qualquer Curto (<50 min) Médio (50-74) Completo (75+)

EXIBINDO 1–19 DE 19 TREINOS

Condicionamento Sem Dor (U10)

Age group: U10 Focus: Conditioning Duration: 39 minutes Drills: 6 Build fitness through play. No suicides, no punishment running. Just continuous activity that leaves kids tired but smiling.

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Primeiro Dia, Primeiros Toques (U8)

Age group: U8 Focus: Introduction Duration: 33 minutes Drills: 5 A welcoming first session for the youngest players. Designed to feel like play, not drill. Get every player a positive experience with a ball, a coach, and a teammate.

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Finalizações na Zona (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.

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Fundamentos de Controlo de Bola (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.

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Primeira Visão dos Conceitos de Equipe (U10)

Age group: U10 Focus: Team play Duration: 41 minutes Drills: 5 Most players this age have never been taught to read teammates. Introduce cutting, replacing, and the give-and-go — the foundation of every offence.

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Aquecimento para Dia de Torneio (U16+)

Age group: U16 Focus: Pre-game Duration: 30 minutes Drills: 6 30-minute pre-game routine for tournament play. Quick activation, shooting touch, mental sharpness.

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Fundamentos de Passe e Recepção (U8)

Age group: U8 Focus: Passing Duration: 32 minutes Drills: 5 Most kids this age fumble basic catches. This session is two-handed receiving and stepping into passes, taught through repetition and games.

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Driblar e Movimentar-se (U8)

Age group: U8 Focus: Ball-handling Duration: 30 minutes Drills: 5 Build comfort with the ball in motion. Every drill keeps players moving while their hands learn what to do.

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Defesa é Divertido (U10)

Age group: U10 Focus: Defence Duration: 38 minutes Drills: 6 First defensive concepts taught through movement games. Stance, slides, and effort — without the boring lecture.

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Ataques e Filas (U8)

Age group: U8 Focus: Finishing Duration: 34 minutes Drills: 5 First contact with the rim. Off-foot finishing, backboard use, and the rebound habit — taught in continuous lines so nobody stands around.

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Aquecimento de Dia de Jogo (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.

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Fundamentos de Movimentação (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.

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Treino de Terça — U16s

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Ataques Simples dos Dois Lados (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.

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Afinação Pré-Torneio (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.

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Dia de Técnica de Arremesso (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.

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Hora de Potência de Passe (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.

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Mini Games Night (U10)

Age group: U10 Focus: Fun Duration: 48 minutes Drills: 6 A whole session of small-sided competitive games. Conditioning hides inside the fun, decision-making improves through repetition.

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Just Play Day (U8)

Age group: U8 Focus: Fun Duration: 35 minutes Drills: 5 Once a month, ditch the structure. All games, all the time. Kids who only ever drill burn out; kids who play stay.

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