Defensive drill: 7 basketball defensive drills that produce results
7 basketball defensive drills that produce results
If your team wants to protect the basket this season, you’ll need some effective, efficient defensive drills that produce in-game results. Here is a listing of our most popular drills that can easily be installed in your practices.1. ‘Guard the Yard’ closeout drill.
This defensive drill teaches your players to effectively and fundamentally close out on potential shooters. It’s also great for conditioning.2. The ‘Pride Drill.’
Teach gritty defensive play with a drill that exercises more than a dozen different techniques, including help-and-recover, taking a charge and diving for loose balls. This drill requires a maximum effort from players.3. Three-stop drill.
Getting stops on the defensive end of the floor is among a coach’s main goals. This drill teaches players to not only stonewall offenses, but also to build on that momentum and shut them down on ensuing possessions. It’s an excellent conditioner that emphasizes communication and effort.
This defensive drill comes from Michigan State men’s basketball coach Tom Izzo. It stresses boxing out, physicality and positioning for securing rebounds. It also brings a high level of competition to practices.5. Gary Williams’ ‘Paint Drill.’
The Hall of Fame coach, who spent 22 seasons as the men’s basketball coach at the University of Maryland, used this drill to emphasize both offense and defense. On the defensive side, it improves boxing out, transition play, rebounding and conditioning.6. 5-on-4 scramble.
Taking the shell drill to another level. This is a great half-court game that teaches players to interrupt passing lanes, help on defense and protect the paint. If your players are struggling on defense, this is a great drill to remind them of the fundamentals and key aspects that are necessary to play at a high level.
As many basketball coaches will attest to, deflections can win games. But are you practicing how to get them? This includes tips for tracking deflections along with two defensive drills that teach your team to hound ball handlers and play passing lanes.
These are just seven of Winning Hoops’ most popular defensive drills. To see more — and to explore our library of offensive drills — click here.
5 Basketball Defense Drills to Lock Down Any Opponent
Here’s a difficult truth:
Being willing to hustle and play hard on defense isn’t enough…
To develop a great defensive team, players must learn correct defensive technique and understand where they should be on the court depending on who they’re guarding and the position of the basketball.
And the best way to accomplish this is by using proven basketball defense drills during your team practices.
The goal on the defensive end of the floor is to force the opposition into taking the most difficult shot possible.
This requires players to be able to play great on-ball defense and for help defense to be in the correct position and ready to rotate and help when needed.
Use the following 5 basketball defense drills to:
- Improve closeout defense (drills 1 and 2).
- Improve on-ball defense (drills 1 and 5).
- Improve defensive technique (drills 3 and 4).
5 Basketball Defense Drills1. 1-on-1 ContinuousHow the Drill Works:
Players form a line at the top of the key and fill the wing spots. An offensive and defensive player start by playing 1-on-1 from the wing. After the score or defense takes possession, the offensive player immediately closes out on the opposite wing and they play 1-on-1.Purpose:
A fast-paced and competitive drill with focus on attacking the defender off a close out and being able to guard the opposition in isolation. 1-on-1 play is fantastic for development.Setup:
- One offensive player on each wing.
- One defender guarding one of the wing player.
- The rest of the players form a line at the top of the key each with a basketball.
- On the coach’s call, the offensive player being defended starts the drill by v-cutting to get open for the pass from the top and then competing 1-on-1 until a score or change of possession.
- As soon as they finish, the top line passes to the opposite wing and then fills the free wing.
- The offensive player from the previous 1-on-1 immediately closes out and they play compete until a score or change of possession.
- This process of the offensive player immediately transitioning to defending the opposite wing continues for the amount of time given to the drill.
Wing Starts With Basketball – Instead of receiving the pass from the top and being able to attack the defense as they’re closing out, both wing players start the drill with a basketball as well. This means the offense must wait while the defender closes out until the defender touches their hip before they can attack the rim.
V-Cuts to Start – In this variation the top doesn’t pass immediately to the wing. The offensive player on the wing must wait for the new defender to sprint to them and then the one-on-one starts with the offensive player getting open using a v-cut on the wing.
Loser to Defense – The player that loses the one-on-one battle closes out on the next defender. This means that if the offense scores, the defender will stay on defense. If the defense gets a stop, then the offensive player will transition to defense like usual.
Limited Dribbling – Limit the dribbles the offensive player on the wing is allowed to use before taking their shot. Usually it’s best to allow 3 dribbles for youth players and 2 dribbles for advanced players.Coaching Points:
- Each game of 1-on-1 can’t cross over to the opposite side of the court. This will prevent players from dribbling all over the court and ensures they’re attacking in limited space.
- Pay attention to the footwork of both players. Specifically the closeout for the defender and the footwork off the catch for the offensive player since many will rush and travel.
- The offensive player should be looking to attack immediately on the catch. This requires them to read the defender before they’ve received the basketball.
- For the drill to work effectively, the pass from the top to wing must be made at the right time. Too early and it gives the offense too much time. Too late and the offensive player won’t be able to attack on the catch.
2.4-Point CloseoutsHow the Drill Works:
Defensive players start under the basket and must sprint out and close out on each of the four offensive players spread around the three-point arc. They then retreat to the basket and move on to the next player.Purpose:
The primary purpose of this drill is to work on closeout technique. Specifically, footwork and staying on balance.Setup:
- 4 offensive players or coaches spread around the 3-point arc.
- The rest of the players underneath the basket.
- The 4 offensive players all have a basketball.
- The first player in line sprints out to the first offensive player in a clockwise direction and closes out on the ball.
- They then put pressure on the offensive player for 2 – 3 seconds before back-pedalling until they’re within the charge circle and then sprint out to the next player.
- The next player in line begins once the first player has closed out, retreated to the charge circle, and starts sprinting to the next player.
- After closing out to each of the 4 offensive players, the player joins the end of the line and starts again when it’s their turn.
- After a certain amount of time, swap the offensive players with the defensive players and continue the drill.
Offense Takes 1-2 Dribbles – After closing out and pressuring the basketball, the offensive player takes one to two dribbles either left or right and the defender must slide with them to stay in front. After two slides, they back-pedal to the rim.
Cones Instead of Players – If all you’re doing is closing out and retreating, consider using cones to close out to instead of players.
Opposite Direction – While the drill states to perform it clockwise, throughout the drill you should change the direction people are rotating at some stage.Coaching Points:
- Offense must be in the triple threat stance and protecting the basketball from the defender.
- On the closeout, the defender should use short, choppy steps, get one hand up to contest the shot, and ensure balance to absorb the drive.
- When pressuring the basketball, the defender should trace the basketball with one hand and keep the other hand low to poke away a dribble.
- This is meant to be a conditioning drill too. Players should be sprinting and back-pedalling hard on every closeout. Make sure it’s game pace!
3.Defensive SpecialistHow the Drill Works:
Defensive Specialist is a continuous drill that works on the different defensive movements players will make on defense including closeouts, defensive sliding, back-pedalling, and sprinting.Purpose:
Since this drill covers all the most frequent movements players will make on defense, it’s one of the best basketball defense drills to get them used to these different movements.Setup:
- Since it’s hard to explain where the cones and movements are by writing, I encourage you to take a look at the image associated with this drill for better comprehension.
- You will require four D-men or cones for this drill.
- All players begin in a straight line on the baseline.
- Players perform this defensive course one-by-one.
- The first movement is a sprint and then close out to the cone in front. The player then back-pedals around a cone directly behind them, and then slides across to the other side of the court.
- When the first defender slides past the line, that triggers the next player in line to start the drill.
- When the first defender has slid around the cone on the other side of the court, they again sprint to close out, and then once again slide to the opposite side of the court before returning to the end of the line.
- Depending on the amount of players you have, run this drill for 3 – 5 minutes.
Different Course – You can easily change the course by differing the placement of the cones. Make sure to focus on the main defensive movements.Coaching Points:
- Players must be sprinting and sliding at 100% effort throughout the entire drill.
- Hold the close out for a second or two before moving on.
- Make sure all defensive footwork is done well since this is a very important part of the drill.
4.Mass SlidingHow the Drill Works:
Players are spread out in the half or full court in a defensive stance an even distance apart from each other. A coach or another player then instructs the team to complete different defensive movements that players must follow as a collective group.Purpose:
A defensive drill that focuses on the fundamentals of individual defense while incorporating in conditioning. Improves defensive footwork and technique required to successfully guard a player with or without the ball.Setup:
- Players are spread out in the half or full court depending on how many players are used.
- Players must have enough space between each other.
- The coach stands out front of the group to be seen clearly at all times by all of the players.
- The drill begins with all players down in a low stance and ‘pitter-pattering’ their feet (quick feet).
- The coach then uses both visual and verbal cues to instruct players’ to perform defensive movements.
- This continues for a usually 2 – 3 minutes.
Lateral slides east and west – Point the direction you want them to slide.
Drop step slides – Point diagonally behind them. Players must drop step and then slide that direction.
Close-Outs – Point hands in the air. Players sprint 2 – 3 steps forward and then close-out with high hands while keeping a low base.
Charge – Cross arms at chest. Players fall backwards simulating taking a charge and then get straight back up into pitter patter.
Rebound – Jump up with two hands. On the rebound call, players must jump up and down three times as high as they can simulating getting a defensive rebound.
Back-Pedal – Pointing behind the players. Players behind must communicate with the player in front of them.
Sprint – Motion forward with hands. Players must sprint forward to their starting position.Coaching Points:
- Players must remain in a low and wide defensive stance during the entire drill.
- Pay attention on correct footwork and good balance. Players shouldn’t be leaning forward when in defensive stance.
- Arms must be out to the sides throughout the entire drill. Get used to doing it for games.
- Encourage players to be loud on close-outs, charge calls, when back-pedalling, etc.
- Can be a great drill to use when you’ve got a large group of players.
- The coach must be enthusiastic while leading the players through the drill. They’re not going to be enthusiastic if you’re not.
5.Pass DenialHow the Drill Works:
Two players compete 1-on-1 from the wing. The goal for the defense is to prevent the pass to the wing player while the offensive player attempts to make 3 catches in a row.Purpose:
Being able to deny the pass to your opponent is one of the most important skills in a traditional man-to-man defense. This drill allows players to practice their positioning and being able to react to the movements of the offensive player.Setup:
- One player with a basketball on the strong-side slot position.
- One offensive player on the wing.
- One defensive player on the wing guarding the offensive player.
- The drill starts with the offensive player walking the defender in and exploding out looking to receive the pass from the player in the slot.
- The defense attempts to constantly deny the pass to the offensive player on the wing.
- The offensive player can perform a v-cuts and utilise changes of speed but must stay on the line between the wing and the basket.
- Each time the offensive player catches the basketball, they immediately pass back to the player in the slot and the drill continues.
- After the third catch, the players swap positions.
Live 1-on-1 – After the pass is made, you can allow the players to play one-on-one until a score or a missed shot. The offensive player has a maximum of 2 – 3 dribbles before shooting.
Different Spots on the Floor – The drill can also be run making a pass from the wing to the corner or from the wing to the top of the key.
Both Sides of the Floor – Since there are only 3 players involved at one time in the drill, run it on both sides of the court and also at the opposite end of the court if you have enough players.Coaching Points:
- When in denial position, the defender should have their chest facing the offensive player and have their arm out looking over their shoulder. This allows them to quickly prevent a backdoor pass instead of having to make a 180 degree turn.
- The offensive player can receive the backdoor pass for the layup if the defender is overplaying them.
- The defender should maintain contact with their arm-bar throughout the drill. Warn players that if they extend their arm-bar and push, it will be a foul.
- The offensive players should practice getting open by establishing a higher foot than the defender and then exploding out to the wing.
- This is one of the most important basketball defense drills as most offenses start with a top to wing pass. If your players are good at defending it, it will take a lot of teams out of their offense and confuse them!
5 Defense Drills Every Coach Should Know
It might seem that the evolution of basketball has put more emphasis on the offensive side of the game with the shift towards the three-point line. The flashiness of the high difficulty shots that have become normal in modern basketball, often outshines the defensive effort required to prevent the shot.
1. 1 on 1 Closeouts
Let’s start with the basics. Individual defense is at the core of having a good defensive team, as there is no need for other players to help out if the opponent can’t go through a certain player. That’s why it is important to develop defensive skills in one on one situations. The drill is very simple. The defender starts with the ball in the restricted area while the offensive player is on the three-point line. Note that the attacker can stand on any position on the perimeter, and coaches should mix up their position in order for the players to be comfortable with closing out in all areas of the floor. The drill starts with the defender passing the ball to their opponent and sprinting to close out and prevent the shot. When closing out the player should start with big steps to cover ground and progress into smaller ones when coming closer to the attacker in order to not get beat of the dribble.
2. 1 on 1 to 3 on 3 Full Court
Let’s expand towards a bit more complex drill. This drill expands the one on one game to full court, teaching the players how to stay in front of their opponent throughout the length of the court. This drill is good for learning transition defense and the adjustment required towards half-court defense.
3. 5 on 5 positioning
After learning the main principles needed for team defense, you can start showing your team how a 5-man defense should work. Defending as a team takes a lot of concentration and communication, as all 5 players need to be on the same page for it to be effective. The main idea is that there is always the help side in case anyone gets beaten off the dribble, and other players need to know how rotate out of this tough spot and manage to cover all offensive players. The 5 on 5 positioning drill is perfect for learning these elements as it simulates live game situations. To start it off, it is recommended to make the offense stationary and just pass the ball around in order to move the defense. The defending players will then learn what role and position they have to take depending on where the ball is, making them more comfortable in different defensive scenarios. The next step would be to introduce one dribble for the offense and allow them to attack closeouts. The defending players will then learn how to recover from a handicap situation in a correct way through rotations. For example, the defender that gets beat off the dribble would leave his/her assignment to the help defender, while rotating to the player that is the least threatening in that moment. When your players figure out how proper rotations work, introduce live play to fully simulate the in-game experience. Loud and clear communication needs to be encouraged at all times! The main concepts of team defense can be found explained here:
5. 4 on 3 Overload Drill
Speaking as a former player, this drill is one of the hardest ones I had to go through. The main idea is to practice the handicap situations in which there are more offensive than defensive players in play. This will force your players to work twice as hard to contain the offense, and the only way to do that is to communicate really well and make the right rotations. The drill starts with 4 players on the perimeter and three defenders who are guarding the ball and the first passes. In the beginning, you should make the offense stationary to allow the defense to learn how to rotate while having a deficit in players. After your players are more comfortable with the patterns, you can introduce dribble penetrations to force the defense to scramble. In the end, your players should be able to defend live possessions with one person less somewhat effectively.While the drill in the video is different as the 4th defender joins his teammates after a certain period of the time, we can see how three defenders can cover four players if they know how to rotate. This drill will improve your players’ defensive instincts and make them elite in regular, team defense.
Basketball Defensive Drills for Coaches and Players
We have all heard the phrase, “defense wins championships.” If that is the case, it makes sense to spend a good portion of time working on defense. This means spending time working on team defensive strategy and teaching players the correct way to play defense in basketball. As a coach, you can’t expect players to correctly execute your defensive scheme if you haven’t already taught them how to guard. And that is exactly where these basketball defensive drills come into play.
Players need first to be able to defensive slide, close out with high hands, anticipate, etc. After that, you can hold them accountable to execute on defense. As a basketball player, you are trying to make yourself as valuable as possible to earn more playing time. A great way to do that is on the defensive end of the floor.
The basketball defensive drills in this section are going to be perfect for both coaches and players. They will teach all of the basketball basics of defense and will allow for mastery of the different defensive movements. All of the basketball training videos will breakdown each type of defensive action. This will allow coaches to learn better how to teach these movements to their players, allowing players to learn on their own better.
Defensive Basketball Drills for Coaches
Great defensive teams are first built with a strong foundation. This means taking the time to develop your player’s individual defensive skills. The more a player can feel confident in their own defense, the easier it will be to execute the different team defensive schemes. If a player is not confident in their defense, they will only be thinking about that, not being in the gap, helping, rotating, etc.
So when using these basketball defensive drills with your players, really lock in on each movement’s correct mechanics. Don’t allow your players to cross their feet when sliding or take big steps when chopping their feet on a closeout. The more you can emphasize each defensive basketball movement’s details, the better your team will be.
And, before you know it, your team will be proud of their defense. From here, it is all exponential growth as you have created a defensive culture for your program. It all starts with you putting the time in, though, at the beginning.
Defensive Basketball Drills for Players
The more value you can add to your game as a basketball player, the more playing opportunities you will have. One of the best ways to do this is by being a solid defender. If you can contribute on the defensive end of the floor, your coach will be looking for as many chances as possible to play you.
On the flip side, if you are only an offensive player, what do you think will happen if you aren’t playing well on offense? Not only will playing better defense help you earn more minutes, but it should also be a pride thing. If you want to be the best player on the court, you should also want to be the best defender. You should be calling to guard the other team’s best player, not looking for the easiest guard.
This only happens, though, if you can play defense at a high level, which means taking advantage of all of these basketball defensive drills and mastering each defensive movement. The better you can defensive slide, closeout, etc., the better overall defender you will be. All of these defensive basketball drills are going to work on these different areas. They will teach how to become a big-time defender.
Defensive Basketball Drills Teaching Points
Defense in basketball is an interesting skill. It is because as much as it is technique and skill, it is just as much heart and effort. As a basketball coach, you will be responsible for developing both of those areas with your players. So, as you are doing these different basketball defensive drills, it will be up to you to really teach your players the right way to do things and also encourage their fight on the defensive end of the floor. These teaching points will help you out with some of the areas you should be focusing on.
Technique and Efficiency
It all starts with technique. A player can’t expect to be a high-level defender if they cannot first master the basics. This means spending the needed time working on defensive slides, run steps, closeouts, etc. And, it may mean working on them at half-speed to start with. Don’t allow bad habits into a player’s defensive movements. Also, the correct technique will make players quicker because they are more efficient with their movements. So the better a player can master efficient movements, the more it will help them guard quicker offensive players.
Anticipate Instead of React
Once a defender masters the basics, they can free their mind up to read the offense. At this point, they should be anticipating rather than reacting. A good defensive player in basketball can anticipate what the offense is doing and then prepare themselves to guard. A poor defensive player is always reacting and is a step slow to every offensive action. Basketball players who want to be good at defense must learn how to anticipate what the offense will do.
Not every defensive possession is going to go through 100% as planned. That means that sometimes there are going to be breakdowns. However, that doesn’t mean that the offense should get a wide-open shot or finish at the basket. As a basketball player or team, if you are always competing your hardest when these situations happen, you will be able to fight through and cover many of them. This only happens, though, if players are fighting and competing on every play. So along with learning the different movements in these basketball defensive drills, it will be essential for players to learn to compete at a high-level.
As a basketball coach, you are going to have your own defensive scheme. It may be a gambling defense, a zone defense, or whatever. This means that you are going to have different defensive principles for your players. So along with working on these different defensive drills with them, make sure that they know what is expected in each style of team defense you run. You don’t want players gambling when they shouldn’t be or a player not in a passing lane when they should be.
Regardless of what type of defense you play, you will need to have all five players working together to get stops. This means that players should be communicating at a high level. A great way to work on communication is during basketball drills. Whether it is one of the one person basketball defensive drills or one of the multi-person drills, players should be communicating. They also need to be using relevant communication. Have them use your team’s terminology when communicating in the help, on the ball, etc.
Defensive Drills –
The following is a listing of all posts in the category of defensive drills for our site.
4 on 4 Scramble Drill
This drill starts out as 4 on 3 scramble drill and then adds the 4th defender. The coach demonstrating the drill is John Becker of Vermont. Take the concept and change the rules and expectations to make it your own and fit what you are working to accomplish. You will need to be on a network that allows …
Chute Defensive Drill
Here is an alternative format to the traditional alley zig zag drill from Frank Martin. You will need to be on a network that allows you to access YouTube to view the video. Click the play arrow to view the video. There is narration with the video, so please make sure that your sound …
Frank Martin Cut Defensive Drill
In my opinion, the drill itself is not the leading takeaway from this video. My hope is that you can use some of Coach Martin’s teaching points and terminology. You will need to be on a network that allows you to access YouTube to view the video. Click the play arrow to view the …
Ed Cooley Defensive Fly Drill
Providence College Head Coach Ed Cooley takes some demonstration players through the first phase of his Defensive Fly Drill. You can use this as the basis for your own similar drill to work on defensive rotations. You can decide what the next movements that you allow are. One step, one dribble, all the way up to …
2 Sprints, 2 Stunts, Live
This 4 on 3 Scramble Defensive Drill was posted to the FastModel Sports Basketball Plays and Drills Library by Matt Wheeler. Matt Wheeler has spent the last 10 years coaching in the Orlando, FL area. For the last 6 seasons he was at Olympia High School where he spent time as assistant boys varsity …
Defensive Shutout Drill
This defensive drill is demonstrated by Northern Iowa Head Coach Ben Jacobson and the Northern Iowa players. He has his team execute for 35 seconds since that was the college rule at the time that this video was filmed. You can set the time length for anything that challenges your players. When I have used this drill, we …
4 on 4 Shell Breakdown Drill
Submitted by Coach John Kimble CoachJohnKimble.com Retired high school and college coach Follow him on Twitter @CoachJohnKimble This post was originally a part of the article “Techniques Used in the Top Individual & Team Defensive Breakdown Drills” that was originally written for Winning Hoops Editor’s note from Brian Williams: You might have different defensive rules and philosophies, but my hope …
Basketball Drills: 3 on 3 Defensive Drills
These 3 defensive drills are from Matt Monroe’s Hoops Roundtable site. Modify these drills to fit what you need to use to teach and reinforce and your defensive rules, concepts, and principles. Diagrams created with FastDraw 3 on 3 Random Movement Drill Scott Miller, Head Boys Basketball Coach, Glenbard East High School (IL): • Coach sets the ball …
Basketball Drills: Lane One on One
This drill called “Lane Line Ball Pressure Drill” and is among the thousands of resources for both coaches and player available from basketballhq. They have several more videos as well as basketball coaching resource articles. Please make sure your sound is on to see the video. Click the play arrow so see the drill. The drill …
Basketball Drills with Shaka Smart
These drills were filmed when current Texas men’s coach Shaka Smart was at VCU The drills are You Tube videos, so to be able to watch them, you will need to be able to access You Tube. The first drill is a shooting drill and the second one is a rebounding/inside toughness drill. Make sure your sound is …
Basketball Drills: 3 Defensive Drills
These 3 defensive drills are from Matt Monroe’s Hoops Roundtable site. He posts a new article daily and has a lot of really good articles that he has written as well as contributions from several other coaches. Use these drills as ideas for improving the drills you use to teach and reinforce your defensive concepts …
Basketball Drills 5 Lane Passing
I have not used this drill, but it is one that I think is worth experimenting with for 10 or 15 minutes to see if it is worth continuing to use in your program. I think it is worth experimenting with new ideas each week in practice to see if they will improve your …
Basketball Drills Triangle Ball Toughness
This post was created by Kyle Gilreath. He is NBA Client Services Manager for FastModel Sports. He is the Head Basketball Coach at Astronaut High School in Florida. He served as an undergraduate manager as well as graduate assistant for the Florida Men’s program under Billy Donovan. I found the drill on FastModel’s …
Defending Pick and Roll 5 Options
This post on defending pick and roll was sent to me by Nate Hill, Assistant Boys Coach at Colonel Crawford High School in North Robinson Ohio. He has coached for 18 years from 7th grade through Varsity Head Coach. Nate has contributed several articles for the site. Coach Hill said: I typed this up …
Basketball Drills Defending Low Post
I like the shell drill to teach and rehearse most of the movements we have to defend. These two drills are ways that you might experiment with on defending the post in your shell. If they fit your defensive objectives in that drill, you can experiment with them 5 on 5 in practice before …
Basketball Drills Closeouts
These 3 drills to work on keeping the ball out of the lane are a follow up to the article I posted from Coach Mike Neighbors entitled: “Things Basketball Teams Do a Lot” You Can view that post by clicking here: “Things Basketball Teams Do a Lot” One of those things that the article discusses as . ..
Basketball Drills Defend the Lane Drills
These 3 drills to work on keeping the ball out of the lane are a follow up to the article I posted from Coach Mike Neighbors entitled: “Things Basketball Teams Do a Lot” You Can view that post by clicking here: “Things Basketball Teams Do a Lot” One of those things that the article lists is …
Things Basketball Teams Do a Lot
This article is from University of Arkansas women’s head basketball coach Mike Neighbors and one of his Newsletters. Coach Neighbors has an outstanding newsletter. If you are interested in subscribing, email me and I will pass along your interest and your email address to him. “Be good at the things you do a lot” from Coach Mike …
Basketball Drills Diamond Shell Drill
This version of The Shell Defense Drill comes from the blog post “Rethinking Shell Defense” on 3fromthecorner.com It was also published in the FastModel Sports Basketball Plays and Drills Library The site has thousands of drills and plays that have been submitted by basketball coaches from around the world. You can also find out more about …
Soccer Defending Drills
Soccer Defending Drills will assure your team understands the tactic and technique of playing defense during a soccer match. Defending is the ability to prevent the opponent from getting chances and moving the ball forward. Although defense in soccer is not seen as a sexy part of the game, the truth is playing defense is a significant component of the game of soccer, as roughly half of your time is playing defense.
Pressure, cover, and balance are the three ingredients to coaching defense.
Pressure, cover, and balance are the three ingredients to coaching defense and is the key to good defensive shape. The idea is to put immediate pressure on the ball in attempt to dispossess your opponent as quickly as possible.
Pressure will teach the closest player to the ball to put pressure on the attacking player in hopes to dispossess the attacker or make them make a mistake.
Cover is a defensive positioning that gives immediate support to the pressuring players by positioning themselves near the pressure.
Balance refers to the ability of the team to position themselves in an excellent defensive posture that does not allow the switching of the ball to off-balance the defense.
Browse the Latest Soccer Defending Drills
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1v1 Speed and Reaction Game is a fun addition to any practice that focuses on quick reaction and speed, ending with a 1v1 to small goals.
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1v1 attacking drill that focuses on beating the defender in a 1v1 situation and finishing on a full-size goal.
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This defensive soccer drill focuses on clearing balls from the back third of the field. Defenders are taught to handle difficult balls while clearing them high and wide.
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This circle rondo soccer drill is a great warm-up drill before a game, or a drill for your practice session.
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This 1v1 soccer battle drill will focus on the attacking and defending aspects of the game.
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This 2v2 soccer attacking and defending drill focuses on the attacker’s decision to dribble, pass, or shoot. From the defensive side, they must quickly close down the attackers and deny space.
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This 4v2 game will focus on building an attack near the penalty area and getting shots on goal.
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This 1v1 soccer attacking drill focuses on the attacker making quick faints, a change of direction, and a burst of speed while causing the defender to react quickly to the attacker’s movements.
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This 6 vs 4 team training drill focuses on passing and team play. The 6v4 soccer game is great finish to a passing training session.
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It’s always good to finishing a soccer training session with a 7 vs. 7 scrimmage to focus on team play.
Defensive Footwork and Positioning for Ultimate Frisbee
My love of defense developed while at basketball camp in the summer of sixth grade. Rows and rows of girls lined up in an old gym with high rafters and dramatic echos and yelled, “Defense!” then shuffled from left to right, right to left, did fast feet, shuffled some more, jumped, jumped again, shuffled, fell back to the floor to take the charge, popped back up, fast feet again and then more shuffling for what felt like twelve hours.
These leg-burning drills seemed like time I could have spent on my jumper. But as those hours of shuffling paid off in steals, I began to see the joy of the less-celebrated side of the ball. Fast forward to college at the University of Colorado where I first learned about a mark. Without a forehand or a clue about this so-called “stack,” I was grateful to all those tyrannical basketball coaches for instilling me with the fundamentals of defense so at the very least I could make my opponent run – and maybe even get a steal.
The Building Blocks
Whether you’re a beginner with no forehand, a coach looking for new drills or a long-time player looking for a refresher, this defensive positioning module will begin with some basic exercises and ramp up to drills you can do with a partner or in a small group. There will be resources for film study and areas for discussion. In the next month, we’ll go over the building blocks of defensive positioning which include:
- Moving laterally and backward
- Maintaining an athletic stance
- Keeping your head up
- Getting lots of ground touches
- Initiating and absorbing contact
- Picking your spot or deciding what to take away
Defensive Positioning Drill
Defensive positioning is dictated by where the disc is on the field and what you as the defender are choosing to take away. To conceptualize this without a field full of people, one drill we’ll go over is a simple rectangle drill where each corner represents an offensive cutting option (See Figure 1).
For this drill you’ll need:
- Four cones (Or markers)
- A partner
Your partner will start on the Break Side In cone, make a V-cut and run toward the Open Side In Cone. (See Figure 2)
It’s your job as the defender to:
- Break down low when your opponent begins the in-cut (No popping up!)
- Maintain contact
- Stay on the correct side of the cutter
Start slow so you can practice turning breaking down, turning your hips and maintaining contact.
As far as hip positioning, you will begin with your hips facing the offense, then you will run parallel with your cutter (hips facing same direction as cutter), as you break down you will turn your hips toward the cutter then drop step and resume running parallel as they commit to they cut. (See video for explanation and examples)
Get 10 reps from each side then switch to away cuts.
As you get comfortable with the rep, go to full speed. For another variation, try extending the length of the box.
Join us for footwork and more drills!
Defensive footwork and positioning has already begun in the Ultimate Skills Project. This week, we’ve got ladder drills plus instructions on how to build your own ladder for your footwork drills.
Join us in the Ultimate Skills Project now for four weeks of instruction from Carolyn Matthews. Each week is designed to be done one your own or with a partner in 1-2 hours per week.
How to develop the ability to adapt through exercise
Author of the book “Elastic: Flexible Thinking in a Constantly Changing World” Leonard Mlodinov sets himself small personal tasks every day: for example, ordering the most unpopular dish. He believes that such exercises contribute to the development of curiosity.
Another technique is to engage in conversations with strangers, ask their opinion and really listen to the answer.“It’s a good mental exercise to go outside your circle,” says Mlodinov.
He advises his friends and colleagues to practice regularly in order to develop curiosity and flexibility: the ability to adapt is important for professionals in all fields.
Technology is transforming entire industries, and many specialties are being supplanted by automation and artificial intelligence. It’s almost impossible to predict what skills we will need in the future. However, experts believe that adaptability is a skill worth training anyway.
According to Columbia University professor Henry Levin, the traditional view of education assumed that it should provide students with new skills and increase productivity. However, times have changed, and now the greatest growth in employee productivity can be achieved through his ability to adapt.
Flexibility is a skill that can be developed, says Bradley States, author of Never Stop Learning: Stay Relevant, Reinvent Yourself, and Thrive.“Learning is a type of behavior. We can all change our behavior and develop, although some people have more development potential than others, ”he said.
According to Staats, the longer a person works in one organization or in one field, the more likely they are to lose their curiosity. He advises to take a chance and start asking stupid questions – this is how learning happens.
He tries to write down reflections about the working day: “By writing down, we systematize the knowledge that we have in our head, and thus we learn.In addition, we quickly notice the problems that require our attention, and we begin to solve them, ”he continues.
Cambridge Judge Business School instructor Jochen Menges points out that changes trigger emotional responses, such as feelings of depression or a desire to run away. It’s important to be aware of your reactions, take a break to assess your condition, and try to get your emotions under control, Menges says.
The main reason for this lack of flexibility is fear, according to Rachel Chung, founder of Catchafire, an online platform for connecting skilled volunteers with nonprofits.She seeks to develop flexibility in employees by creating situations where they have to step out of their comfort zone: for example, giving them work that they have never done before.
Senior Lecturer at London Business School Anita Rattan studies “development mindsets”. Human abilities are inherent from birth, but not invariable, they can be developed through practice over time. People who consider their intelligence to be innate and unchanging often act defensively and avoid new tasks, in the solution of which their ignorance and shortcomings may be revealed.
“The results depend on how much people believe in their own and others’ ability to change. If you are convinced that you are unable to change, you are unlikely to make an effort to do so, ”says Professor Rattan. “When faced with difficulties, people with a fixed mindset find the situation uncomfortable and strive to get out of it. As a result, they learn less, which interferes with self-realization, ”she continues. Explaining the concept of fixed and flexible thinking to employees, encouraging the learning process, not the outcome, can bring about change.
“If a flexible-minded person leads a team and the project fails, he will not ignore the failure, but say:“ We failed. Where did we go wrong and what could have been done better? ” Failures need to be studied in detail, ”says Rattan.
Yet flexibility can be a trap and an excuse for bad managers. Some employers understand flexibility as the ability to impose unfavorable conditions on workers, warns management consultant Rene Durazzo.And if employees resist the kind of change that management is making, they are accused of inertia, he explains. “The most difficult thing for management is to correctly imagine the changes and implement them correctly. If reforms are not progressing, it may not be a lack of employee flexibility at all, ”says Durazzo.
In his opinion, an effective manager should be able to encourage employees to be open. In other words, it means asking people a lot of questions. If managers themselves do not develop curiosity and flexibility, they have no right to expect the same from employees, Durazzo is sure.It is necessary to spend time and energy building trusting relationships with staff, otherwise employees will be cynical about requests for flexibility, the expert said.
Translated by Nadezhda Belichenko
West-2021 exercises: Has Russia distanced itself from Lukashenka? | Belarus: a view from Europe – special project DW | DW
The joint strategic exercises “West-2021”, which are taking place at five training grounds in Belarus and nine in Russia with the participation of 200 thousand soldiers and 760 units of military equipment, will end on Thursday, September 16.The NATO countries saw them as a threat, pointing out, as Estonian Foreign Minister Eva-Maria Liimets, his “serious concern about the degree of security in the region.” In Minsk and Moscow, on the contrary, they emphasize the planned nature and defensive orientation of the exercises.
Lukashenka, Putin, drones and combat robots
The importance of an event is often judged by the level of representation. At the Mulino training ground in the Nizhny Novgorod region on September 13, Russian President Vladimir Putin followed the main stage of the Zapad-2021 strategic exercises – together with the Minister of Defense and the Chief of the General Staff.Putin was shown the first use of a unit of combat robots, the latest B-19 infantry fighting vehicle, as well as the Pitcher and Outpost unmanned aerial vehicles.
Alexander Lukashenko at the Zapad-2021 military exercise
The day before, Alexander Lukashenko had visited the training ground near Baranovichi, saying that Minsk intends to purchase weapons from the Russian Federation worth over $ 1 billion, including anti-aircraft missile systems C- 400. “They start to warm us up from the south. We must prepare – 1200 km border with Ukraine,” Lukashenka explained, without specifying the essence of the threat.”Therefore, we will have to close this perimeter as well.”
Meanwhile, military observer, retired colonel Mikhail Khodarenok drew attention to the unusual atmosphere of the start of these exercises. officer of the General Staff of the Russian Armed Forces, such reviews were held in Soviet times at the end of the maneuvers, but not before them.In this regard, he even called “West-2021” a kind of military sports festival.
“Who is the owner of the division, you or me?”
The current exercises do not carry serious risks, agrees Arseniy Sivitsky, head of the Belarusian Center for Strategic and Foreign Policy Studies. According to him, this is largely due to the exhaustion of “the resource of geopolitical adventurism” by Russia and its course towards de-escalation with the West.
However, NATO, especially its new members, hardly agree with the stated arguments. Lithuanian Defense Minister Arvydas Anushauskas did not rule out the possibility of some hybrid incidents in connection with the “West-2021”, the secretary general of the alliance Jens Stoltenberg called on Russia to provide data on the maneuvers due to the increased concern of the Baltic countries.And the German tabloid Bild even titled its publication about the exercises: “Putin is practicing war against the West.”
We must “get very excited” in order to see a threat to NATO in West-2021, Mikhail Khodarenok said in an interview with DW. “Any army in peacetime can do only one thing – to prepare for war. The fact that the military are engaged in combat and operational training is a completely normal phenomenon,” Khodarenok is sure. According to him, 12.5 thousand participants (exercises at Belarusian training grounds.- Red . ) is no more than a division: “Of these, 2,500 Russian military is one wartime motorized rifle regiment. 290 tanks are only one tank division, and 80 aircraft are less than two Soviet air regiments. With such a combat and numerical strength teachings cannot threaten anyone in any way. ”
In addition, the retired colonel recalled an important detail: “And who, in fact, is in charge of West-2021? On the Russian side, there is not even a mention of who exactly; Belarusians said that the chiefs of the general staff of the Armed Forces of both countries.But there can be only one leader at the exercises, it’s like in the movie “Chapaev”: “Who is the owner of the division, you or me?” And here there is no single leader and headquarters, everyone acts within the framework of their powers and areas of responsibility, interaction takes place at the level of information exchange, it is not clear who is subordinate to whom and on what issues. Therefore, the threat to NATO is simply zero, “Khodarenok assured.
Features of the West-2021
For his part, referring to the scale of the exercises, the Belarusian military expert Yegor Lebedok calls them large and adds that only a small part of “West-2021”.On the whole, these are “not Belarusian-Russian maneuvers, but Russian ones with insignificant participation of Belarusians.” Arseniy Sivitsky acknowledges the noticeable difference between the two phases of West 2021 and believes that Moscow has done everything possible to show this difference and distance itself from Alexander Lukashenko, who unsuccessfully “tried to drag Russia into a confrontation with the West on its side.”
Traditionally, Sivitsky notes, Lukashenko used the Belarusian-Russian exercises to solve two problems: “Demonstrate geopolitical loyalty to the Russian Federation and in return get economic support.For the first time in many years, Lukashenka has not solved any of these tasks. He and Putin did not attend the exercises together. Belarus is losing the status of Russia’s exclusive ally in ensuring security in the western direction. ”
The Belarusian phase of the exercise, says Yegor Lebedok, is similar to what it was four years ago, and sharply differs from last year’s“ Slavic Brotherhood ”- then Russian strategic aviation was used, which simulated a strike on Poland Now everything is normal, but the military-political situation in the region is fundamentally different than during Zapad-2017.
And with this, Lebedok continues, the second feature of the current exercises is connected – taking into account the Ukrainian direction, as Lukashenka said. Of course, the expert reassures, no one is waiting for the deployment of mechanized brigades from there or the dispatch of sabotage and reconnaissance forces, but Minsk no longer rules out air strikes from Ukraine – not necessarily by Ukrainian troops: “This is a factor that is taken into account in the preparation of a regional grouping of troops of Belarus and Russia “.
Military alliance and regional grouping
Mikhail Khodarenok looks very skeptically at such a grouping itself, and in general at the military alliance of the two countries, which, in his words, is essentially nonexistent.Apart from statements, nothing has happened in the past 27 years, Khodarenok believes, claiming that Lukashenko is sabotaging Moscow’s plans to create a single military decision-making center.
NATO headquarters in Brussels
“NATO has a commander-in-chief of the armed forces in Europe, there is a joint headquarters; removing and not appointing commanders.In relations between the armed forces of Russia and Belarus, it was not possible to reach a certain level of subordination, “the retired colonel describes the situation.
According to him, until these important issues are resolved, it is impossible to talk about a single defense space and a regional grouping of troops. As in politics, when creating any military blocs, unions and groupings, “the main issue is about power,” Khodarenok is convinced. And Lukashenka does not at all look like a person who is ready to “give up his powers of power at least a millimeter, especially as a supreme commander in chief. “.
Yegor Lebedok objects – according to his information, in the event of hostilities there are especially secret plans for the use of a regional grouping of troops, where it is clearly described who obeys whom and gives orders. But the Russians, he said, want direct subordination in peacetime. The expert finds the military integration of Russia and Belarus already deeper and more mobile than the one in NATO: “There are only two participants here, the countries are close, have been cooperating for a long time, decisions are made much faster than in the alliance.”
Arseniy Sivitsky is not so categorical. Although the military-political integration of Russia and Belarus is close, Minsk, he believes, retains a fairly high level of military and strategic autonomy. The Kremlin is dissatisfied with this state of affairs and has been trying to change it since 2015: “For example, to subordinate a regional grouping of troops to the commander of the Western Military District or to place its military bases in Belarus. West “.
Lukashenka is not going to make any concessions, Sivitsky concludes, because this will undermine his monopoly on domestic violence: “And this is one of the pillars of his power.”
How NATO and Russia are building up their military forces
“Iron Sword” in Lithuania
Military exercises “Iron Sword” of the forces are being held in Lithuania until December 2, 2016 NATO, in which, in addition to the Lithuanian military personnel, soldiers from Germany, the USA, Great Britain and Poland take part.An additional battalion of NATO forces will be deployed in Lithuania. In the photo: military exercises of NATO soldiers, which took place in the Lithuanian town of Rukla this fall.
How NATO and Russia build up their military forces
Russia strengthens its positions in the Baltic
The grouping of forces in the Kaliningrad Special Region in 2016 was reinforced by the Bastion coastal missile division. New missile systems came into service with the Baltic Fleet in 2016, according to the Russian Ministry of Defense.Photo: Russian army summer exercises in the Baltic
How NATO and Russia build up their military forces
Build up forces on both sides
This infographic shows that there is a military build-up on both sides. Russia on its western borders is forming three new divisions with a total strength of up to 30 thousand servicemen. NATO dispatches four battalions to the Baltic states and Poland, each with 1,000 troops.
How NATO and Russia are building up their military forces
NATO is installing a missile defense system in Europe
Aegis ground missile defense base was launched in 2016 in Romania.There is a similar station in Poland. Together with a number of other ground targets, as well as a group of destroyers, the Romanian base is an integral part of the program for building a European phased adaptive missile defense (ABM) system. Russia believes that the missile defense system is directed against it.
How NATO and Russia build up their military forces
Iskanders in Kaliningrad
Meanwhile, Russia continues to strengthen the Kaliningrad region. The Russian Defense Ministry announced that it was realizing its intention to deploy Iskander-M missile systems in the western exclave.According to the Ministry of Defense, they are capable of hitting targets at a distance of up to 500 km, Iskander missiles can be equipped with two types of missiles – ballistic and cruise, and theoretically carry a nuclear warhead.
How NATO and Russia are building up their military forces
Latvia will spend on defense
In autumn, military exercises were held at various points in Latvia, including the joint “Silver Arrow” NATO maneuvers. Photo: Latvian Defense Minister Raimonds Bergmanis (center) and US servicemen after military exercises in the Latvian town of Adazi.Bergmanis can expect defense spending to rise by almost 100 million euros in 2017.
How NATO and Russia are building up their military forces
For a long time after the collapse of the Soviet Union, the Russian army has been declining in size. But the announcement of the creation of new divisions, primarily near the Russian-Ukrainian border, could reverse this trend. Experts do not yet know how the Ministry of Defense is going to staff the new divisions with personnel.It is necessary to find about 30 thousand additional servicemen.
How NATO and Russia are building up their military forces
Major exercise in Poland
A major NATO exercise called “Baltops” took place in the Baltic region this summer. They were attended by servicemen from 17 countries – over 6,000 soldiers in total. Alliance Secretary General Jens Stoltenberg said that the bloc plans to transfer several hundred thousand soldiers to an enhanced regime of service in the member countries of the organization.
How NATO and Russia are building up their military forces
From howitzers to heavy bombers
Russia is actively testing and introducing new types of military equipment. These are Su-35S fighters, and Tor, Pantsir-S anti-aircraft missile systems, Verba MANPADS, Tornado-G multiple launch rocket systems and drones. Now the level of rearmament of the army, according to the Russian Ministry of Defense, is 50 percent.
How NATO and Russia are building up their military forces
“We are not in a cold war with Russia”
In a recent interview with DW, Jens Stoltenberg stated that NATO is not in a cold war with Russia, calling for a more moderate definitions.The scale of the military build-up by both sides is, indeed, incomparably smaller than when the arms race between the USSR and NATO was in full swing, as this timetable from the GDR times reminds of.
Author: Mikhail Bushuev
Increase the intensity of the exercise: 3-on-3 – Basketball Federation of Ukraine
October 21, 2015 from Coach Mike Neighbors
Improve your team defense, continuous attack and the mental toughness of your players using live competitive exercise: 3-on-3 –Guts.
All teams start the new season with pre-season training. Training requires the establishment of team actions and rules. Don’t ignore exercises that mix competitive fire with mental toughness. 3 by 3 * guts * is one such exercise. Can your team stand up to adversity? Can they fight when fatigued and defend beyond effort when the outcome of a game or championship is being decided? Do they cope with the pressure when the situation on the court is not on your side? This 3-by-3 is a great exercise designed to address these issues.
Divide your players into equal triplets. (Note: the exercise can be done 4 by 4). In the diagram below (Phase 1) there are 3 triplets: in black, gray and red equipment. The Grays are in possession of the ball and start attacking the Reds. The defense must perform four successful defensive actions (stop) in a row before moving on to the attack. Defensive actions are – picking up the ball in defense, intercepting the ball or making the attackers throw in the ball. If the attack successfully completes the attack or the defense fouls, then the defensive stops are zeroed and the three in gray goes to the attack against the three in red in the opposite direction.The three defenders use a defense system according to your rules and your philosophy.
There are several rules for doing this half-court drill (Phase 1A at the top. Defenders are positioned: 1 (red) directs their charge to the sideline (Sideline push). 2 blocks the line (Deny) and 3 takes the help position ( Helpside) The attacking trio can change the direction of attack only after the ball is scored or the ball is rebounded by the defense. …Reds continue to play defensively and the grays attack by advancing to the opposite half of the court. At the end of possession, as shown in the diagram (Phase 3) below, the three forwards change, because according to the rules of this exercise, the grays attacked on both halves of the court. We remind you that the three forwards can only attack the opposite basket and vice versa. But if the defense committed a foul, kicked the ball out-of-bounds, then the attacking trio continues the attack, throwing the ball into the same basket.
In the diagram (Phase 3), we see that the defense (red three) made a STOP (2 stops), picking up the ball on its backboard. They pass the ball to the new attacking trio (Black) and continue to play defensively, hoping to make two more STOPs. The exercise continues in this manner until the red three makes 4 STOPs in a row. The attack “takes no prisoners!” Defenders must fight despite fatigue and failure and find their way to 4 successful defenses in a row (4 stops).
Learn more about the rules and tips in this exercise.
• The defense must make four consecutive offensive stops before proceeding to attacking actions.
• Stops are defined as: defensive rebound, ball interception, offensive fouls (running or offensive foul) or ball throw-in.
• If the attack scores the ball or the defense receives a foul, the defensive “STOP count” goes to zero.
• The attack makes attacks on both baskets and changes.The new three comes to attack the opposite basket and the defending three will continue to play in defense until 4 STOPs.
• Do not change direction of attack until the ball has touched the rim or the attack has successfully completed the attack (teams also change directions after rebounding or offensive fouls)
• The attacking team throws in in all situations.
• You can reward the defending team with one 30 second timeout in critical situations.
• We play personal defense according to the strategy and rules of your team
3-on-3 * Guts * – will show you a lot of truth about individual and team fortitude. There will be situations when a team with 3 STOPs returns to zero. There will be players who want to “throw away the towel” and surrender when their stop count is reset again. Use this exercise to see who the real fighters are on your team. This exercise will help you deal with situations at the end of the game.There are cases when in one possession of the ball it is decided to * pan or disappear *. Your team will challenge themselves to “gut-twisting” (why the author named this exercise * gut *) and play the necessary defense (STOP) to win. And this exercise can be a big reason for your success.
V. Melnichuk translation 03.12. 2015
Tactical training is a pedagogical process aimed at mastering rational forms of wrestling in the process of specific competitive activity.
It includes: the study of the general provisions of the tactics of the chosen sport, refereeing techniques and regulations on competitions, the tactical experience of the strongest athletes; mastering the skills to build your own tactics in the upcoming competitions; modeling the necessary conditions in training and control competitions for the practical mastery of tactical constructions. Its result is the provision of a certain level of tactical readiness of an athlete or a team. Tactical readiness is closely related to the use of a variety of techniques, with the methods of their implementation, the choice of offensive, defensive, counterattacking tactics and its forms (individual, group or command).
Practical implementation of tactical readiness involves solving the following tasks:
– creating a holistic view of the fight;
– formation of an individual style of competitive wrestling;
– decisive and timely implementation of the decisions made thanks to rational techniques and actions, taking into account the characteristics of the opponent, environmental conditions, refereeing, competitive situation, own state, etc.
High tactical skill of an athlete is based on a good level of technical, physical, mental fitness.The basis of sports and tactical mastery is made up of tactical knowledge, abilities, skills and the quality of tactical thinking.
Under tactical knowledge of an athlete means information about the principles and rational forms of tactics developed in the chosen sport. Tactical knowledge finds practical application in the form of tactical skills and abilities. In unity with the formation of tactical knowledge, skills and abilities, tactical thinking develops. It is characterized by the ability of an athlete to quickly perceive, evaluate, isolate and process information that is essential for solving tactical problems in a competition, to anticipate the opponent’s actions and the outcome of competitive situations, and most importantly, to find, among several possible solutions, the one that is most likely to lead to success.
There are two types of tactical training: general and special.
General Tactical Training is aimed at mastering the knowledge and tactical skills necessary for success in competitive sports in your chosen sport.
Special tactical training – for mastering the knowledge and tactical actions necessary for successful performance in specific competitions and against a specific opponent.
Specific means and methods of tactical training are tactical forms of performing special preparatory and competitive exercises, the so-called tactical exercises.What distinguishes them from other training exercises is that:
– the installation when performing these exercises is focused primarily on solving tactical problems;
– individual tactical techniques and situations of wrestling are practically modeled in exercises;
– if necessary, the external conditions of the competition are also modeled.
Depending on the stages of preparation, tactical exercises are used in light conditions; in difficult conditions; in conditions as close as possible to competitive ones.
It is usually necessary to facilitate the conditions for performing tactical exercises in training when developing new complex skills and abilities or transforming previously formed ones. This is achieved by simplifying the learned forms of tactics, if we divide them into less complex operations (with the emphasis, for example, of actions of attacking, defensive, counterattacking tactics in sports games and martial arts, positional wrestling at a distance, etc.).
The purpose of using tactical exercises of increased difficulty is to ensure the reliability of learned forms of tactics and to stimulate the development of tactical abilities.Some of the relatively general methodological approaches embodied in such exercises include:
a) approaches associated with the introduction of additional tactical countermeasures from the enemy. At the same time, the athlete (team) is faced with the need, solving tactical problems, to overcome more significant opposition than in competition conditions. For example: to implement the intended tactical plan in a training fight with several opponents (alternately changing in the course of the bout), in playing exercises and training games “One against two”, “Three against five”, etc.etc .; overcome the resistance of the opponent, who is allowed to use a wider arsenal of techniques, with the given technical and tactical methods;
b) approaches associated with limiting the spatial and temporal conditions of action;
c) approaches associated with the mandatory expansion of the tactical options used;
d) approaches associated with limiting the number of attempts provided to achieve a competitive goal.
In the process of improving tactical thinking, an athlete needs to develop the following abilities: to quickly perceive, adequately understand, analyze, evaluate a competitive situation and make a decision in accordance with the created situation and the level of his preparedness and his operational state; anticipate the actions of the enemy; build their actions in accordance with the goals of the competition and the task of a specific competitive situation.
The main specific method of improving tactical thinking is the method of training with both a real and a conditional enemy.
Along with training and improving the basics of sports tactics, it is necessary:
– constant replenishment and deepening of knowledge about the laws of sports tactics, its effective forms;
– systematic “intelligence” (collection of information) about sports rivals, the development of tactical plans;
– updating and deepening sports and tactical skills, schemes, etc.etc .;
– education of tactical thinking.
As a practical section of the content of sports training, tactical training is most fully represented at the stages immediately preceding the main competitions, and at the stages between the main competitions.
At the stage of direct preparation for a responsible competition, the tactical training methodology is designed to provide, first of all, the fullest possible modeling of those integral forms of tactics that will be used in this competition.The purpose of modeling in this case is to test the developed tactical concept and plan in conditions that coincide as much as possible with the conditions of the upcoming competition.
90,000 Exercises for the development of football technique and dribbling: video lessons for training at home
Exercises for the development of football technique and dribbling: video lessons for training at home
Competition in football requires the simultaneous development of offensive and defensive skills, improving the relationship with teammates.In sports entertainment, there is a set of tricks that a beginner footballer can master to look confidently in amateur and professional tournaments.
ALL ONLINE COURSES have collected the best free educational video lessons on football technique, tactics and dribbling, taught by professional instructors. Workouts at home are suitable for beginners without initial training, and will help improve the level of the game.
Simple feints for beginners
Dribbling – control and dribbling of the ball should be the foundation of playing technique.Feint is a technique that allows you to close a projectile from an opponent, win a position and deliver a decisive shot on target. The authors show three ways to confuse the defender: make a forward and accelerate sharply, run around the opponent from the opposite side, and suddenly change direction. The techniques are of minimal complexity and are suitable for the initial stage of training.
The tips from the previous lesson are only applicable in a tete-a-tete situation and if there is a free zone.Tight play requires more dynamics and concentration. Speed and combination characteristics are developed when performing a cycle of exercises with chips. A dribbling run is demonstrated on a 5×5 meter square, and a quick turn skill is formed on a small obstacle course. On a long line, the player learns to change the lead leg. Each set is performed with excerpts from matches, where the use of a feint in practice is clearly shown.
Develop ball fixation
A new level of training for experienced people.The automatism of movement and playful flair are honed with constant training. The champion of Russia and the world in football freestyle Anton Pavlinov, how to achieve impressive results in a relatively small training space. The “gentleman’s set” for self-training of a football player consists of perepasovka, twists, rolls of the sole, an instant stop, coordination of the foot and an attempt to control two shells at once. The program is versatile: you can practice on any vacant lot at a convenient time.
Training complex for children
The more experienced the coach, the more he knows secrets and life hacks. The teacher is the Honored Master of Sports, the legendary midfielder of Moscow CSKA Yevgeny Aldonin. The player’s professionalism was one of the reasons why the army team won the UEFA Cup.The midfielder starts with the basics: the movement of the pivot foot and roll to the back of the foot. In subsequent exercises, 360-degree coups, control with a jump, and strikes on a projectile in the net are practiced.Information is given on the required number of repetitions. Knowledge is conveyed in a laconic form and is intended for young viewers. The information will be useful for adult beginners as well.
How to Hit the Ball
To achieve the main goal of the game and score a goal, you need to learn how to shoot at the goal correctly. The apparent simplicity of the maneuver is refuted by a large number of nuances. In a short period of time, you need to have time to accelerate and expose the body.The process is accompanied by the calculation of the speed and direction of the “gun”. The instructor talks about the sections of the ball. Striking the center of the “leather sphere” will provide a downward movement. To hit the top nine, you should direct the force slightly lower. The choice of method depends on the specific situation on the field. Inexperienced players hit their feet with toes. As a result, the throw is blurry and inaccurate. Success is achieved by using the “half-up” – the hardest side of the boot. The heel should point up.
Goalkeeper Training SystemThe presence of four roles provides for separate training for each of them.The goalkeeper, unlike the field players, rarely leaves the penalty area and can play with his hand. The gatekeeper has every right to neglect cardio loads, compensating for them with agility and jumping component. The video shows the plan for a standard goalkeeper lesson. It all starts with warm-ups: rocking the body and warming up the muscles, allowing you to stay in good shape, despite the static position. The basis of the free video course consists of overcoming barriers, followed by catching the ball and training various options for saves.The program ends with a challenge to reflect the throws.
Basic Skills for Defenders
The line of defense, which is invisible at first glance, affects the performance at the level of the top scorers. The defense does all the rough work: blocks and takes care of the opponent. Often the goalkeeper misses the projectile and moves too far from his zone. In this case, only the defender can save the team. The blogger advises how to make the striker lose control of the ball and prevent him from passing the ball.Analyzed the tactics of blocking access to the goal and transition to a quick counterattack in the event of interception. The principles of actions on the flank are revealed.
Midfield – the heart of the football club
The fate of a match depends on quality play in midfield. Midfielders perform a variety of tasks, from defense to attack development. Sometimes playmakers can become real snipers: Messi and Cristiano Ronaldo are proof of this.They can become the backbone of the team by developing physical fitness and endurance, mastering handling and dribbling. Passing is a must-have skill. Dmitry Safarov explains the rules of action for all categories of midfielders: defenders, centers and attackers.
The art of passing has always been a reflection of the club’s prowess, proof of entertainment. The overrun curve is typical for teams from the lower leagues. Clear and accurate transmission is the lot of European grandees.The Tiki-Taka short-passing method made Spain the winner of the 2010 World Championship and Barcelona and Real Madrid the dominant force in the Old World. Over the years of football’s development, many variations of tactical schemes have accumulated. Modern technologies give full access to them. Athlete Igor Oleinik suggests following the instructions from a special smartphone app. The program provides for the implementation of long-range canopies, selection, improvement of the one-touch game in combination with shuttle running.A certain amount of time is given to complete tasks. There is an assessment of indicators: strengths and weaknesses are calculated instantly. Training in a narrow corridor develops reaction, intuition, starting speed and teamwork.
An abundance of fouls leads to frequent set pieces. The ability to throw free kicks and free kicks and spin a shot in the style of Roberto Carlos is appreciated both in the professional field and in the amateur. Honored coach of the Russian Federation Igor Vyazovsky teaches his young ward to punch with twenty-thirty meters through a conditional wall, controlling the trajectory of the ball.The “cutting” technique is used. The relationship between training and practice is shown.
| Teaching tactical defensive actions is carried out in parallel with the training of attacking actions even before going out on the ice and begins with the development of individual tactical actions (movement, positioning, guardianship and selection ) in various outdoor and sports games.First of all, they master the correct choice of position for carrying out defensive actions. You need to position yourself so that you can see the movements of the opponent with the ball, the movements of him and your partners and be on the most likely path of the direction of the attack in order to be ready to go into active selection. At the same time, they teach the correct application of the opponent’s guardianship, focusing the attention of the students on when, how and in what way to guard the opponent’s player. At the same time, selection skills are formed in playing exercises, outdoor and sports games.At the same time, it is important to develop the ability to predict the likely direction of the attack, to work out methods of rapprochement with the opponent holding the puck, to choose the moment of active selection. |
On the ice of the hockey field, individual tactical training and improvement is more specific and targeted. When teaching maneuvering, it is important to rationally use various methods of skating, depending on the game situation. Particular attention is paid to moving backwards, as well as quickly and timely switching from running facing forward to running backwards, and vice versa.
Teaching the opponent’s guardianship begins with distance guarding, i.e. guardianship of an opponent at some distance. Usually it is used in the attack zone. The main thing here is to teach those involved in the ability to properly roll up to the opponent’s player and move to the side or behind him, limiting his maneuver and preventing interaction with partners. In the middle zone, the guardian also rolls from the side – from behind, but already next to the opponent, excluding him the possibility of receiving and transferring the puck.
In exercises to improve guardianship, the attention of the guardians should be focused on the simultaneous control of the location of the puck, the movement of opponents and partners.In the defense zone, near their gates, they use dense (contact) guardianship. Trainees must learn to position themselves between their gates and the ward and, contacting him with their torso or a stick, be ready to engage in power combat in order to prevent him from attacking the gate.
You can begin training in selection as an individual tactical action with the selection of the puck with a club by knocking out in exercises with a partner. Then, also in pairs, you can use the methods of hitting and pinning the opponent’s stick.When teaching the methods of knocking out and knocking out, they focus on the correct choice of position, on sliding – approaching the enemy and choosing the moment to deliver a short and quick blow.
After mastering the selection with a club, they proceed to training in selection with the use of power techniques. At the same time, it is important to teach those involved in the appropriate choice of this or that selection method, in accordance with a specific game situation.
When teaching individual tactical action – catching the puck on oneself, it is very important to develop the students’ ability of visual perception and assessment of the opponent’s throw in time and space according to preparatory movements and, on their basis, make an instant choice of the method and moment of the beginning of the technique.For this, it is necessary that the opponent, when performing throws in game exercises, change the method of throwing, speed and distance.
In parallel with the development of individual tactical actions, the group should also be taught: belaying, switching, paired selection and the interaction of defenders with the goalkeeper.
Insurance training begins by choosing a position in accordance with the likely direction of the attack and the location of partners. In this case, it is necessary to ensure that the belayer is located somewhat behind the partners and further from the puck, shifted towards the most likely direction of the opponent’s attack and is ready to help the partner or correct his mistake.
Simultaneously with the insurance, they teach switching, that is, the transfer of their charges to each other, when the enemy’s attackers change places or when the enemy has beaten a partner. In game exercises for teaching switching, the attention of hockey players is focused on the timing of the beginning of switching, the synchronization and efficiency of the partners’ interactions.
The effectiveness of paired selection depends on the synchronization of actions and mutual understanding of the partners; in this case, the main role in the selection is played by the player who goes to the active selection first.In this regard, it is advisable to begin training in paired selection with the mastery of making contact with the opponent holding the puck. To this end, when conducting training exercises, it is important that the bouncer swiftly attack the opponent at a time when he is not yet reliably controlling the puck, better at the side, and enter into single combat with him. His task is to “delay” and “separate” the opponent from the puck. Then a partner joins the exercise, who goes to the selection of the puck after the first selector has entered a single combat with the opponent.
Teaching the interaction of defenders with the goalkeeper and improving the technique begins with a theoretical analysis of the main options for interaction, followed by testing them in simplified positions. At the same time, it is important to remember about the goalkeeper’s leading role in organizing defensive actions, about the rational position of the defenders at the moment of the opponent’s attack, about their safety net for the goalkeeper rolling out of the goal, about the selection of the puck bounced off by the goalkeeper.
Improvement of group interactions is carried out in game exercises in complicated conditions and directly in the game.
Team tactical actions in defense
ChKSHI with PLP Chelyabinsk
PSYCHOLOGIST’S ADVICE DURING PREPARATION FOR USE.
PSYCHOLOGIST’S ADVICE DURING PREPARATION FOR USE
Recommendations for teachers preparing children for the exam:
- Focus on the student’s positives and benefits to build self-esteem.
- Help your teen to believe in himself and his abilities.
- Help avoid mistakes.
- Support the graduate in case of failure.
- Tell the graduates in detail how the unified state examination will be held so that each of them consistently represents the entire examination procedure.
- Make an effort so that parents are not only familiar with the rules for graduates, but also not bystanders during the preparation of the child for the exam, but, on the contrary, provide him with comprehensive help and support.
- Take into account the individual psychophysiological characteristics of graduates during the preparation and conduct of the exam. Psychophysiological features are stable natural characteristics of a person that do not change with age and are manifested in the speed of the course of thought and speech processes, in the productivity of mental activity.
Tips for the homeroom teacher (platoon leader)
One of the main goals of the unified state examination is to obtain a more effective instrument for assessing the quality of education.The introduction of an exam in a test form presupposes the availability of its participants. In this regard, today the provision of psychological, pedagogical and informational support to all participants in the experiment is being updated in a special way.
Today, when the organizational and technological preparation for the Unified State Exam is underway, there is a general increase in anxiety before testing. That is why we are faced with the task of identifying possible areas of psychological work with students to relieve stress and fear of testing, tell about the methods and techniques of self-organization that will help the student to update his knowledge during the testing process.
Exam (test) anxiety
Exams are not an easy but inevitable part of our life. Some take the exams quite easily and go to them confident of success. For others, the exam and grade are closely related to worry and anxiety. They not only on the eve of the exam, but sometimes only at the thought of it experience a state of fear, self-doubt and anxiety. These conditions are called exam or test anxiety.
In a state of examination anxiety and stress are observed:
- disorientation, decreased accuracy of movements;
- decrease in control functions;
- exacerbation of defensive reactions;
- Decrease in volitional functions.
Accordingly, psychological and pedagogical assistance is urgently needed, both during preparation and during the Unified State Exam.
Helping Children Prepare for Exams
- Encourage your pupils, praise them for what they do well.
- Do not increase anxiety in students on the eve of the exam.
- Supervise student preparation and avoid overloading.
- Help distribute the pace of preparation by day.
- Teach the pupil to navigate in time and in the ability to distribute it.
During the preparatory period we recommend:
- arrange corners for students, teachers, parents;
- do not escalate the situation;
- to increase the degree of “transparency” of preparation before the USE.
Advice to parents
It’s no secret that the success of the exam largely depends on the mood and attitude of the parents to this. To help your children prepare for their exams as well as possible, try the following tips:
- Don’t make the number of points your child will receive on the exam as a top priority. Instill in him the idea that the number of points is not a perfect measure of his capabilities.
- Do not increase your child’s anxiety on the eve of exams – this will negatively affect the test result. A child, due to age characteristics, may not cope with his emotions and “break”.
- When the child is at home, ask how the preparation process is going, if necessary, help in planning the preparation for the exam.
- Introduce your child to the exam preparation method. Prepare different versions of test items for the subject.
- Maintain contacts with subject teachers, try to respond promptly to their recommendations, advice, requests for the purchase of literature necessary for the preparation.
- During training on test tasks, teach your child to navigate in time and be able to distribute it.
- Encourage the children, build their self-confidence.
- Be sure to tell your child a parting word before the exam, even by phone.
- Do not criticize your child after the exam.
Tips for graduates
During Exam Preparation
- Prepare a place for study: remove unnecessary things from the table, conveniently arrange the necessary textbooks, manuals, notebooks, paper, pencils, etc.
- Make a lesson plan. When making a plan for each day of preparation, it is necessary to clearly define what exactly will be studied today.Not in general: “I’ll do a little work”, but which sections and topics.
- Start with the hardest section, the material you know the worst. But if you find it difficult to “swing”, you can start with the material that is most interesting and enjoyable.
- Alternate between activity and rest: 40 minutes of activity followed by 10 minutes of break. During the break, you can wash the dishes, water the flowers, do exercises, take a shower.
- Perform as many different published tests on this subject as possible.These trainings will familiarize you with test task constructions.
- Train with a stopwatch in your hands, time the test execution time (on average, 1 task in Part A should take no more than 2 minutes).
- As you prepare for your exams, mentally paint yourself a picture of triumph. Never think that you will not cope with the task.
- Leave one day before the exam to review the most difficult questions.
On the eve of the exam
Many people think that in order to fully prepare for the exam, only one is missing, the last night before it.It is not right. You are tired, and do not overwork yourself. On the contrary, it is worth taking a walk before bed, so an element of your daily routine such as an evening walk will come in handy for you, take a shower. Get the best sleep you can to get up with a feeling of “fighting” attitude.
Before starting testing
At the beginning of the test, you will once again be reminded of the necessary information (how to fill out the form, what letters to write, how to encode the school number, etc.)etc.). Be careful!!! The correctness of your answers also depends on how carefully you remember all these rules!
- Run your eyes through the entire test to see what type of assignment it contains.
- Read the question carefully to the end in order to correctly understand its meaning.
- If you do not know the answer to a question or are not sure, skip it and return to it later.Start Easy! Start answering those questions that you have no doubts about, not dwelling on those that can cause long deliberation.
- Learn to skip difficult or incomprehensible assignments. Remember: there are always questions in the text that you will surely cope with.
- Think only of the current assignment! When you do a new assignment, forget everything that was in the previous one. Remember, the tasks in the tests are not related to each other, so the knowledge that you applied in one solved by you, as a rule, does not help, but only interferes with concentrating and correctly solving a new task.
- Many tasks can be solved faster if you do not immediately search for the correct answer, but consistently exclude those that are clearly not suitable. The elimination method allows you to concentrate on just one or two options in the end, and not on all five or seven.
- Take time to check your work so that you can skim your eyes and notice obvious mistakes.
- If you are not sure about the choice of the answer, trust your intuition!
How to deal with stress while preparing and taking exams
Source: website of the Institute of Special Psychology and Pedagogy named afterRaoul Wallenberg http://www.proforientator.ru/tests
Any exam, be it graduation or entrance exam, is a stressful situation for the person who takes it. The stress is especially great in the case of graduation and entrance exams. Preparation for exams is accompanied by high emotional, intellectual and physical stress.
Voltage rises due to:
- of high personal significance of future admission to a higher educational institution (University ) – Studying at a university is associated with choosing a life path, building a career, personal success, etc.p.
- the threat of a decrease in self-value that has arisen – In case of failure in the exam, a negative attitude “I am bad”, “I am stupid”, “I am a failure”, etc. appears or intensifies.
- uncertainty of the final result – Even with sufficient diligent and conscientious preparation, there is some probability of not passing the test.
- the need to repeat, and often master, a large amount of information – Final exams require a fairly deep knowledge of almost every subject for the entire period of schooling.
- time pressure – Time pressure arises from the need to prepare for the final and entrance exams on a very tight schedule.
- constant accumulation of emotional stress – The emotional stress that persists after passing the next exam increases the tension before the next one, which leads to fatigue, a feeling of emptiness and helplessness.
- high responsibility towards teachers, as well as parents, close relatives and friends – Each teacher associates certain expectations with the graduating class, for example, all students will graduate with “good” and “excellent”.Most parents also have additional expectations in relation to their children, their careers, future success in life, etc. Many of them recall their own success or failure in the final exams, their own experience of career growth.
Success in the final exams is not only related to a deep knowledge of the subjects. It is largely determined by high self-discipline, the ability to control the time of preparation and rest, the ability to overcome emotional and intellectual stress and barriers.You can learn to overcome laziness, anxiety and fatigue with the help of simple techniques that psychologists offer. Their use helps:
- relieve emotional stress;
- to maintain good health and mood.
Pn Potions to ease emotional stress
To ease emotional stress, it is advisable to use techniques and exercises aimed at training
- optimal time scheduling;
- emotional stability.
Exercises to train optimal time planning
Exercise Elephant Technique – Use this exercise to solve large and very large problems. The technique is based on dividing a large task into small, everyday tasks. The main task should be imagined in the form of an elephant. For example, when preparing for the literature exam, you can imagine all the works of art that you need to know in the form of an elephant.Specific works of A.S. Pushkin, L.N. Tolstoy, etc. are presented in the form of ears, tail, legs, trunk and other parts of the body of an imaginary elephant. Solving small problems, i.e. reading and analyzing individual works will help absorb the “elephant” as a whole.
Instruction: Use the following specific rules for exercise Elephant technique :
- be calm about the big “elephants”;
- see all the “elephants” as exciting opportunities for your mind;
- In your imagination, cut the “elephant” into small, convenient pieces;
- Concentrate on the tasks of the day and “swallow” morsels every day;
- make sure to eat the same elephant until nothing is left of it, and then start eating another.
Exercise “Questions to yourself” – The exercise is aimed at structuring the volume and stages of work, at the creative organization of time. It is advisable to use it when a large number of tasks appear that need to be solved in a short time.
Instruction: Just before each important step in your exam preparation, ask yourself the following questions:
- What is my goal at this stage?
- How much time do I have?
- What is the best way to use this time?
- What tasks need to be solved first?
- In what sequence should these tasks be accomplished?
- What needs to be prepared for each task?
Exercises to train attention
Exercise “Walk” – The exercise is aimed at training observation, attention span, visual memory.
Instruction: Think of some other familiar street in the city in which you live. Then imagine walking along either side of that street. Walking in your imagination on the left or right side of the street, remember and name aloud (or write in a notebook) all the houses, theaters, shops, bus stops standing on it. You need to remember house after house, without missing anything.
On occasion, you can test yourself how well you remember this part of the city.
Exercise “Matches” – The exercise is aimed at training observation, attention span and visual memory.
Instruction: Prepare a box of matches and a sheet of newspaper (or a handkerchief). Take a few matches from the box without counting. Throw them on the table in front of you. Count to three and cover with newspaper.
Ask yourself, how many matches did you throw? Eight?
Take eight matches from the box and place them on the open part of the table as they are under a newspaper (or handkerchief).
Check yourself: open the sheet for two seconds, correct mistakes and check yourself again.
Exercise “Julius Caesar” – The exercise is aimed at training the distribution of attention. It is based on the simultaneous execution of several actions.
- Mentally multiply 36 by 24. At the same time, write a well-known poem on a piece of paper.
- On the contrary: read verses aloud and at the same time multiply 36 by 24 on a piece of paper.
- Read unfamiliar text aloud while doing some calculations in your mind.
- Copy the text from the book while doing the calculations in your head.
- Do the same, but with a loud-speaking receiver, TV.
- Do the same, but ask others to ask you questions. Answer them without stopping to copy the text from the book.
Exercise “Morning” – The exercise is aimed at training emotional memory, the ability to control emotional reactions, spontaneous expression of feelings.
Instruction: Choose 10 minutes of rest in the morning. Think about the order of your affairs during the day. At the same time, answer the following questions you ask yourself:
- I assume that the coming day will go well. Will I be able to complete everything that is planned? If not, what tasks need to be done first, which tasks are most important, and what can you not do?
- What unpleasant situations await me? Are they inevitable? If so, how am I going to behave in an unpleasant situation?
- What joys await me today? If no joys are foreseen, then what can I do with pleasure, with pleasure? Can I afford it today?
Pondering the upcoming day ends with the fact that you can remember a few lines of your favorite poem, favorite song, pleasant experiences, compliments addressed to you, etc.p.
The main thing in this exercise is the conviction that everything depends on you, on your will and determination. ”
Exercise “Evening look back” – is aimed at training long-term memory and ensuring emotional balance.
Instruction: In the evening, before going to bed, remember the whole past day: from getting up to the present minute. This review should be imaginative and flow before your eyes, like a movie. At the same time, it is important to remain an observer of daytime events and yourself.You see yourself reading a textbook, talking to friends on the phone, answering parental questions, and so on. In this case, the memories of the events should go in order.
The main setting in this exercise is to separate oneself from oneself, as well as from the surrounding people and things. Looking at yourself as an outsider in the events.
Exercise “Express composition” – The exercise is aimed at training figurative memory.
Instruction: Pick ten unrelated nouns at random.By adding any other words, write a coherent essay. It is allowed to change the number and declension of the selected nouns.
Try to write a short essay in 3-5 minutes, consisting of the following words: door, shipyard, rook, boss, harness, umbrella, friend, elevator, march, crab.
An example of such an essay: “The boss met his friend named“ Crab ”. A major operation was planned to deliver Japanese umbrellas. They entered the elevator of the new high-rise hotel “Grach” and sneaked through the door of their room.The sounds of a march were heard. Then it was broadcast on the radio that the shipyard had caught fire and that a tourniquet was needed to provide assistance.
Gradually the task becomes more difficult. An example of a difficult task is to write an essay of ten words starting with one letter, for example “p”.
Exercises to train emotional stability
Exercise “Half an hour that belong only to me” – The exercise is aimed at training the control of spontaneous expression of emotions.Perhaps it is not the most applicable for the conditions of a boarding school, but it allows the pupils to show their creativity, adapting it to the specific conditions of the educational institution.
Instruction: Give yourself at least half an hour after class to turn off and take a break before the next stage of work. Spend this half hour as you wish: take a walk along the city street, read poetry or prose, listen to music, play with your favorite animal, etc.
In this exercise, it is important that you spend half an hour of your own free will.
Exercise “Circular tape” – The exercise is aimed at training the skill of controlling feelings
Instruction: Mentally create a script for a short movie. It is advisable to select 5-7 frames first. In this case, mentally “glue” the first and last frames to get a circle of frames-events.
Start spinning this filmstrip on the inner screen from the first to the last frame, then again, then again at a higher speed.At any frame, stop the “preview” and try to scroll the filmstrip in reverse order with increasing speed.
Relaxation breathing exercises:
Exercise Melt Patterns on Glass Take a deep breath without raising your shoulders. Direct the air to your stomach. When you exhale, the lips are slightly parted. Your breath flows as if you are about to melt patterns on glass or scatter plant seeds with your lips. You can feel your warm breath flowing through your lips.Repeat the exercise several times.
Exercise Sighs Sit comfortably with your hands on your hips. Imagine working hard. Maybe you were walking up the stairs carrying something heavy, or you did a lot of exercise. You are now all done. Take in air and hold it for a while. Bend forward a little and release all the air from you in one big exhale. All tension, all fatigue flows out of you. Inhale again, repeat this exercise several times.