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Exerciții Sesiuni

★ PLANURI DE ANTRENAMENT

SESIUNI COMPLETE,
CONSTRUITE DE ANTRENORI.

Planuri de antrenament gata făcute, de la nivel începător până avansat. Filtrați după grup de vârstă, arie de focus sau timp disponibil. Salvați ce vă convine, adaptați ce se apropie, construiți din zero când nimic nu se potrivește.

Vârstă Toate U8 U10 U12 U14 U16

Focus Orice

Durată Orice Scurtă (<50 min) Medie (50-74) Completă (75+)

AFIȘARE 1–24 DIN 31 SESIUNI

Mastery Defensivă (U16+)

Age group: U16 Focus: Defence Duration: 68 minutes Drills: 8 Build a defensive identity. Individual stance, team rotations, communication, transition defence. The session every championship team runs.

Block and Bank ✓

Situații din Final de Meci (U16+)

Age group: U16 Focus: Game prep Duration: 65 minutes Drills: 7 Drill the situations games come down to. Last shot, end-of-quarter, 2-for-1, defending a 3-point lead. Every team needs this muscle memory.

Block and Bank ✓

Ball-Handling Bootcamp (U12)

Age group: U12 Focus: Ball-handling Duration: 54 minutes Drills: 8 Hands-up, head-up dribbling under increasing pressure. Builds the foundation every guard needs and every wing wishes they had.

Block and Bank ✓

Ziua Ofensivei Moderne (U16+)

Age group: U16 Focus: Team play Duration: 68 minutes Drills: 7 Spacing, drives, kicks, and corner threes. The modern game in one session.

Block and Bank ✓

Antrenament Avansat de Tehnică (U16+)

Age group: U16 Focus: Balanced Duration: 70 minutes Drills: 8 Complete advanced session: warm-up, skill, tactical, live. Designed for serious players who already have the basics.

Block and Bank ✓

Ziua Recuperării (U12)

Age group: U12 Focus: Rebounding Duration: 50 minutes Drills: 7 Rebounding is effort plus technique. This session teaches both — box-out positioning, second-jump habit, tip-back finish.

Block and Bank ✓

Recuperare și Agresivitate (U14)

Age group: U14 Focus: Rebounding Duration: 54 minutes Drills: 7 Effort plays win games. This session rewards every rebound, every loose ball, every dive. Energy by the bucketload.

Block and Bank ✓

Antrenament de Șuturi (U14)

Age group: U14 Focus: Shooting Duration: 64 minutes Drills: 8 High-volume shooting workout structured to mimic game-shot variety. Catch-and-shoot, off-the-dribble, off-the-screen, off-the-pass.

Block and Bank ✓

Concepte de Apărare (U14)

Age group: U14 Focus: Defence Duration: 58 minutes Drills: 7 From individual stance to team rotations. By the end of this session, players understand shell defence and the help line.

Block and Bank ✓

Antrenament Tranzitie (U14)

Age group: U14 Focus: Transition Duration: 58 minutes Drills: 7 Push tempo. Build the habit of running on every change of possession, and defending in transition with discipline.

Block and Bank ✓

Sesiune de Condiționare Fizică (U14)

Age group: U14 Focus: Conditioning Duration: 50 minutes Drills: 7 When fitness needs a real push. Tough but not punishment — every drill has skill content alongside the lung-burning.

Block and Bank ✓

Repetare Jocuri Setate (U16+)

Age group: U16 Focus: Game prep Duration: 68 minutes Drills: 9 Full playbook walkthrough. ATO, SLOB, BLOB, late-game. Build into live scrimmage with calls.

Block and Bank ✓

Ziua Ofensivei în Mișcare (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 ✓

Stăpânirea Pick-and-Roll (U16+)

Age group: U16 Focus: Screen action Duration: 73 minutes Drills: 8 Modern offence revolves around PnR. This session covers every read, every counter, every modern wrinkle including Spain action.

Block and Bank ✓

Pre-Season Conditioning (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 ✓

Intensiv Abilități de Meneur (U16+)

Age group: U16 Focus: Position skills Duration: 66 minutes Drills: 9 Guards-only intensive. Ball-handling under pressure, reads, decision-making, pull-up shooting, late-clock creation.

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 ✓

Analiză Defensivă (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 ✓

Marți Tranzițional (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 ✓

Atelier Ofensivă în Zonă (U16+)

Age group: U16 Focus: Game prep Duration: 68 minutes Drills: 7 Specific session for the team that's about to face a zone. Spacing, gap attack, ball movement, kick-outs.

Block and Bank ✓

Jocuri în Spații Reduse (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 ✓

Antrenament Complet de Abilități (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 ✓

Ascuțire de Final de Sezon (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 ✓

Pasare și Deplasare (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 ✓