2-3 Zone Basketball Plays – Basketball HQ
2-3 Zone Basketball Plays
A 2-3 zone is probably one of the most common zones you will face as a basketball coach. That is why you must have some good zone basketball set plays and motion offenses that you can use. Otherwise, your basketball team will fall into the trap of passing the ball around the perimeter before eventually putting up a low percentage shot, and this is exactly what the defense wants from you.
These 2-3 zone basketball plays will cover plays for a 3 pointer, ball screen plays, lob plays, etc. Everything you need to beat a 2-3 zone can be found in these plays.
All of our basketball plays come with a clipped-up video of the actual play and text on what you should be looking for as your team runs the play.
Executing 2-3 Zone Basketball Plays
The defense’s goal on a 2-3 zone is to get the offense to become stagnant and shoot a lot of long, contested 3 point shots. That means that the offense should want to do exactly the opposite of that, so here are a few really good ways to attack a 2-3 zone defense in basketball.
The first key is going to be ball movement and player movement. Keep the ball moving from side to side and inside out on the zone, don’t let your players catch and hold the ball. Also, make sure that your players are cutting hard through the zone and being a threat to score as they do.
Penetration is the second key. One of the best ways to beat a zone defense in basketball is to drive a gap and then kick the ball out to an open teammate. Driving a gap needs to be done after a ball reversal, though, and the driver should not be looking to over dribble.
Ball screens are something that most teams don’t take full advantage of against a zone, but they can be very effective if done the right way. Anytime you can get two defensive players guarding the ball and then kick out, it usually ends up being good offense.
Once you have finished checking out all of our basketball plays, sign up for a Pro Membership and get full access to the site and all of our expert online basketball training videos.
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A 2-3 zone is probably one of the most common zones you will face as a basketball coach. That is why you must have some good zone basketball set plays and motion offenses that you can use. Otherwise, your basketball team will fall into the trap of passing the ball around the perimeter before eventually putting up a low percentage shot, and this is exactly what the defense wants from you.
These 2-3 zone basketball plays will cover plays for a 3 pointer, ball screen plays, lob plays, etc. Everything you need to beat a 2-3 zone can be found in these plays.
All of our basketball plays come with a clipped-up video of the actual play and text on what you should be looking for as your team runs the play.
Executing 2-3 Zone Basketball Plays
The defense’s goal on a 2-3 zone is to get the offense to become stagnant and shoot a lot of long, contested 3 point shots. That means that the offense should want to do exactly the opposite of that, so here are a few really good ways to attack a 2-3 zone defense in basketball.
The first key is going to be ball movement and player movement. Keep the ball moving from side to side and inside out on the zone, don’t let your players catch and hold the ball. Also, make sure that your players are cutting hard through the zone and being a threat to score as they do.
Penetration is the second key. One of the best ways to beat a zone defense in basketball is to drive a gap and then kick the ball out to an open teammate. Driving a gap needs to be done after a ball reversal, though, and the driver should not be looking to over dribble.
Ball screens are something that most teams don’t take full advantage of against a zone, but they can be very effective if done the right way. Anytime you can get two defensive players guarding the ball and then kick out, it usually ends up being good offense.
Once you have finished checking out all of our basketball plays, sign up for a Pro Membership and get full access to the site and all of our expert online basketball training videos.
USC: 2-3 Zone Motion Offense (07-08)
Beating a 2-3 zone defense requires; ball movement, player movement, and attacking the gaps. A zone motion offense is great for this because it has
Michigan: 2-3 Zone Ball Screen Basketball Play
Whether the defense is a man to man defense or zone defense, the ball screen can still be used. In order for it to work
Wisconsin Green Bay: 2-3 Zone Motion Offense (12-13)
When you play against a zone defense you can do a few different things but one of the best ways to be a zone is
West Virginia: 2-3 Zone Baseline Screen Basketball Play (08-09)
This zone baseline screen play to use against a 2-3 zone to get one of your better shooters a 3 point shot. The key is
Wallace State: 2-3 Zone Ball Screen Baseline Runner Basketball Play
A lot of teams don’t maximize the ability to run ball screens against a zone defense, but there is a lot of value in being
Pitt Panthers: 2-3 Zone Ball Screen Offense (11-12)
This is one of the more simple basketball plays, but it shows that ball screens can be very effective against a 2-3 zone defense. The
Wallace State: 2-3 Zone Double Back Screen Lob Basketball Play (11-12)
The best way to prepare against a zone is to have different basketball set plays as well as motion offensive plays that you can use.
Wake Forest: 2-3 Zone Ball Screen Basketball Play (11-12)
Ball screen basketball plays can be used against the zone because it is just one more way to overload an area on the zone. It
Wake Forest: 2-3 Zone Motion Offense (11-12)
Ball movement, spacing, cutting, and driving gaps are the keys to beating a zone. Motion basketball plays against the zone are very good to use
Georgia Southern: 2-3 Zone Post Flash, Baseline Runner Basketball Play (11-12)
It is not just enough to pass the basketball around the zone and jack up 3 point shots. Your basketball team needs to be able
Providence Friars: 2-3 Zone Low Double Stack Post Flash Basketball Play (11-12)
When you are having trouble scoring against a zone it is important to have set zone basketball plays that you can go to and get
Providence Friars: 2-3 Zone Motion Offense, Baseline Runner Basketball Play (11-12)
Zone motion basketball plays are important because a lot of times defenses will scout your set plays, but with motion plays, your team is just
Providence Friars: 2-3 Zone Twirl Action Motion Offense (11-12)
This basketball play can be run against a zone or man. Motion offenses can be really good if your team has a tendency to be
Villanova Wildcats: 2-3 Zone Ball Screen Baseline Runner Basketball Play (11-12)
Because each defender in a zone is designed a specific area to guard a ball screen usually works well because it overloads a specific portion
Villanova Wildcats: 2-3 Zone Motion Offense (11-12)
When you play against a zone you should have several good zone motion basketball plays as well as set plays. Zone motion offense is good
Villanova Wildcats: 2-3 Zone Cross Screen Side Ball Screen Basketball Play (11-12)
Beating a zone requires player movement, ball movement, and driving the gaps. If you can set up a basketball play that does all three of
Villanova Wildcats: 2-3 Zone Double High Ball Screen Basketball Play (11-12)
A good way to beat a zone is to overload it at a specific area. In this double high ball screen basketball play you are
Villanova Wildcats: 2-3 Zone Ball Screen, Side Ball Screen, Single/Double Screen Play (11-12)
There are certain plays that you can run against man or zone defenses. This ball screen basketball play is originally designed for a man play
Pitt Panthers: 2-3 Zone Ball Screen, Single Screen Basketball Play (11-12)
Ball screen basketball plays can still be used against a 2-3 zone. The reason that they work is because they cause the top 2 defenders
Pitt Panthers: 2-3 Zone Motion Offense (11-12)
In a basketball motion offense, you are just going continue cutting, screening, and moving the basketball. To make this basketball play work you need to
Pitt Panthers: 2-3 Zone Screens Basketball Play (11-12)
This Pitt Panthers basketball play is all about setting screens against the zone and moving the ball around. Just because it is not a man
Vanderbilt: 2-3 Zone Lob and Lob Counter Basketball Play
This basketball play requires you to read the zone and see what is available. If the lob is there then throw it, but if not
Vanderbilt: 2-3 Zone Overload Lob Counter Basketball Play
For any good zone basketball play, it is important to get the zone to shift and move the basketball with passing. This basketball play is
Vanderbilt: 2-3 Zone BLOB Four Low Ball Screen Basketball Play
This out of bounds basketball play is not looking to score on the direct inbounds pass unless someone is wide open. Instead, it is designed
Vanderbilt: 2-3 Zone BLOB Four Low Lob Basketball Play
Great basketball out of bounds plays can be the difference between winning and losing in a close game. Develop 5-6 really good BLOB’s basketball plays
The Rock: 2-3 Zone Backside 3 Pointer Basketball Play
It is important to make sure that you get the zone defense shifting with both basketball movement and player movement. This basketball play depends on
Oldsmar Christian: 2-3 Zone Backside Lob Basketball Play
For any good zone basketball play to work you first need to get the defense focused on the ball and shifting back and forth because
Oldsmar Christian: 2-3 Zone Low Double Stack Basketball Play
Being able to score against a 2-3 zone requires good ball movement, player movement, and quality shots. It is also good to have a mixture
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USC: 2-3 Zone Motion Offense (07-08)
Beating a 2-3 zone defense requires; ball movement, player movement, and attacking the gaps. A zone motion offense is great for this because it has
Michigan: 2-3 Zone Ball Screen Basketball Play
Whether the defense is a man to man defense or zone defense, the ball screen can still be used. In order for it to work
Wisconsin Green Bay: 2-3 Zone Motion Offense (12-13)
When you play against a zone defense you can do a few different things but one of the best ways to be a zone is
West Virginia: 2-3 Zone Baseline Screen Basketball Play (08-09)
This zone baseline screen play to use against a 2-3 zone to get one of your better shooters a 3 point shot. The key is
Wallace State: 2-3 Zone Ball Screen Baseline Runner Basketball Play
A lot of teams don’t maximize the ability to run ball screens against a zone defense, but there is a lot of value in being
Pitt Panthers: 2-3 Zone Ball Screen Offense (11-12)
This is one of the more simple basketball plays, but it shows that ball screens can be very effective against a 2-3 zone defense. The
Wallace State: 2-3 Zone Double Back Screen Lob Basketball Play (11-12)
The best way to prepare against a zone is to have different basketball set plays as well as motion offensive plays that you can use.
Wake Forest: 2-3 Zone Ball Screen Basketball Play (11-12)
Ball screen basketball plays can be used against the zone because it is just one more way to overload an area on the zone. It
Wake Forest: 2-3 Zone Motion Offense (11-12)
Ball movement, spacing, cutting, and driving gaps are the keys to beating a zone. Motion basketball plays against the zone are very good to use
Georgia Southern: 2-3 Zone Post Flash, Baseline Runner Basketball Play (11-12)
It is not just enough to pass the basketball around the zone and jack up 3 point shots. Your basketball team needs to be able
Providence Friars: 2-3 Zone Low Double Stack Post Flash Basketball Play (11-12)
When you are having trouble scoring against a zone it is important to have set zone basketball plays that you can go to and get
Providence Friars: 2-3 Zone Motion Offense, Baseline Runner Basketball Play (11-12)
Zone motion basketball plays are important because a lot of times defenses will scout your set plays, but with motion plays, your team is just
Providence Friars: 2-3 Zone Twirl Action Motion Offense (11-12)
This basketball play can be run against a zone or man. Motion offenses can be really good if your team has a tendency to be
Villanova Wildcats: 2-3 Zone Ball Screen Baseline Runner Basketball Play (11-12)
Because each defender in a zone is designed a specific area to guard a ball screen usually works well because it overloads a specific portion
Villanova Wildcats: 2-3 Zone Motion Offense (11-12)
When you play against a zone you should have several good zone motion basketball plays as well as set plays. Zone motion offense is good
Villanova Wildcats: 2-3 Zone Cross Screen Side Ball Screen Basketball Play (11-12)
Beating a zone requires player movement, ball movement, and driving the gaps. If you can set up a basketball play that does all three of
Villanova Wildcats: 2-3 Zone Double High Ball Screen Basketball Play (11-12)
A good way to beat a zone is to overload it at a specific area. In this double high ball screen basketball play you are
Villanova Wildcats: 2-3 Zone Ball Screen, Side Ball Screen, Single/Double Screen Play (11-12)
There are certain plays that you can run against man or zone defenses. This ball screen basketball play is originally designed for a man play
Pitt Panthers: 2-3 Zone Ball Screen, Single Screen Basketball Play (11-12)
Ball screen basketball plays can still be used against a 2-3 zone. The reason that they work is because they cause the top 2 defenders
Pitt Panthers: 2-3 Zone Motion Offense (11-12)
In a basketball motion offense, you are just going continue cutting, screening, and moving the basketball. To make this basketball play work you need to
Pitt Panthers: 2-3 Zone Screens Basketball Play (11-12)
This Pitt Panthers basketball play is all about setting screens against the zone and moving the ball around. Just because it is not a man
Vanderbilt: 2-3 Zone Lob and Lob Counter Basketball Play
This basketball play requires you to read the zone and see what is available. If the lob is there then throw it, but if not
Vanderbilt: 2-3 Zone Overload Lob Counter Basketball Play
For any good zone basketball play, it is important to get the zone to shift and move the basketball with passing. This basketball play is
Vanderbilt: 2-3 Zone BLOB Four Low Ball Screen Basketball Play
This out of bounds basketball play is not looking to score on the direct inbounds pass unless someone is wide open. Instead, it is designed
Vanderbilt: 2-3 Zone BLOB Four Low Lob Basketball Play
Great basketball out of bounds plays can be the difference between winning and losing in a close game. Develop 5-6 really good BLOB’s basketball plays
The Rock: 2-3 Zone Backside 3 Pointer Basketball Play
It is important to make sure that you get the zone defense shifting with both basketball movement and player movement. This basketball play depends on
Oldsmar Christian: 2-3 Zone Backside Lob Basketball Play
For any good zone basketball play to work you first need to get the defense focused on the ball and shifting back and forth because
Oldsmar Christian: 2-3 Zone Low Double Stack Basketball Play
Being able to score against a 2-3 zone requires good ball movement, player movement, and quality shots. It is also good to have a mixture
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2-3 Zone Attack – TGK Athletics
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You will need to click play to start the video. I found this video on You Tube. The play is designed to get a mid-range jump shot against a 2-3 zone. The video is a little less than a minute long and shows a diagram of the play along with two live clips of it being…
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This quick hitting play is from an old Xavier University Basketball Coaching Newsletter. Run this against a 2-3 zone as an entry into your zone attack., or as a set play to get the ball inside. At the bottom of the page, I have listed some more links to other zone…
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I found this on one of Creighton Burns’ newsletters. It is a simple play that Butler University ran against a zone when Brad Stevens was there. This is a quick hitter that you can save for a time when you need a basket. It is probably not going to work more than once…
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Scroll below to see the on ball screen actions. This play is from the Arizona Basketball Coaching Newsletter.. If you are interested in being added to their mailing list, email me your: 1) Name 2) email address 3) School or Team 4) Coaching Position and I will pass it…
2-3 Zone Attack, Plays
These 2 Michigan State Zone offensive Sets are from Coach Scott Peterman’s Ultimate Zone offense playbook. We are running our March Madness Celebration eBook bundle sale again this year. The Ultimate Zone Offense Playbook is included. Any bundle of 4 Coaching Toolbox…
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What is the difference between fartlek, tempo and interval training
Konstantin Ovchinnikov has already shared useful fitness tips with Lifehacker readers. This time, his guest post will talk about the differences between fartlek, tempo and interval training, as well as the benefits of each. This article will be of particular interest to beginner runners.
Runnersworld.com has recently published a simple yet very useful article for beginner runners. One of the readers of the portal asked about the difference between fartlek, tempo and interval training. And here is what the experts of the publication answered her.
Fartlek
Fartlek is not only fun to say, but also fun to run. Fartlek means “speed game” in Swedish. And the name here fully conveys the essence of the training.
Unlike tempo and interval training, the fartlek does not have a clear plan: throughout it you alternate between medium and hard work with light recovery. After warming up, you start playing with speed, accelerating for a few seconds (to the next post or to that tree over there). Such accelerations are followed by quiet recovery segments. Fartlek is fun to run in company, constantly overtaking each other and arranging mini-competitions at every acceleration.
Running fartleks with friends gives you an extra incentive to compete. Fartlek is best to run without paying attention to your watch or smartphone, without any plan, just doing various accelerations in pace and duration.
Fartlek’s main advantages: is a psychologically relaxed workout that improves body awareness, mental stability and endurance.
Tempo Workout
Tempo Workout is like an Oreo cookie. The warm-up and cool-down is the cookie itself, and running at or just above your anaerobic threshold is the creamy filling.
The desired level of effort begins after leaving the comfort zone, and you begin to hear yourself breathing, but still not gasping for air. If you can talk with ease, you are not in the tempo zone yet. If you can’t speak at all, then you are no longer in the tempo zone.
While running, you can say single words. At the same time, you should not focus on the pace as such, because it depends on many factors, such as wind, air temperature, terrain, and the general condition of your body.
Main benefits of tempo training: increased anaerobic threshold (which in turn helps you run faster with less effort). It also improves concentration and increases psychological stability. The competition is being modelled.
Interval training
Interval training consists of short, intense intervals alternating with the same or slightly longer recovery runs. For example, after warming up, you run 2 minutes at maximum effort, then jogg or walk for 2-3 minutes to recover your breath.
Unlike a tempo workout, in an interval workout you run to the limit of your strength, counting the seconds remaining until the end of the interval. These intervals are followed by light recovery areas.
The whole point of such a workout is recovery, the segments of which should not be shortened or be too fast. By following this condition, you will be able to consistently run all the intervals and by the end of the workout you will be tired, but not squeezed out like a lemon. Your body adapts to the load and becomes stronger precisely in the moments of recovery.
Benefits of interval training: improves running form, increases endurance, you understand your body better, increases motivation and actively burns fat.
calculate for running and fat burning workouts
Training is safe when the athlete monitors their heart rate or heart rate. This indicator speaks about heart health and general physical fitness. When a person adjusts the intensity of training based on his heart rate, he sees the results and goes to his goal along a short path without the risk of injury. In this article, we will talk about the types of heart rate zones and explain how to calculate them correctly.
Why it is important to know your heart rate zones
Heart rate affects all physiological processes in the body. For example, on the rate of consumption of proteins, fats and carbohydrates, the functioning of the nervous system, the release of hormones into the blood. The pulse also affects the sensations during training: if it “rolls over”, the person is uncomfortable, and he involuntarily thinks about how to return to a more relaxed activity.
The faster the heart beats, the faster fat is burned. But this does not mean that those who want to lose weight need to start the path to harmony with grueling workouts on the verge of fainting. Too fast contractions are dangerous for an unprepared heart and blood vessels, as they can lead to hemorrhages and other problems. Therefore, trainers select the intensity of training for each client, monitor well-being and increase the load gradually.
Please note! Pulse is an individual indicator. For an experienced cyclist, the maximum heart rate may not exceed 100 beats per minute, even if he is actively working on a distance, and for some beginners, the heart rate rises to 135 beats per minute even with an acceleration of the step. Therefore, for effective training, each athlete needs a personal calculation of the maximum heart rate.
Measuring your maximum heart rate is easy without a visit to a sports doctor. To do this, you can use one of three methods: a wrist or chest heart rate monitor, a universal formula, a stadium test. But if you are over twenty-five years old and have never played sports before, first go through a standard physical examination with a therapist.
How to determine the maximum heart rate
Smart watch or heart rate monitor. The easiest way is to measure your heart rate with a professional sports watch. They will save you time and money.
Formula . If there is no special watch at hand, use the formula “220 minus your age.” For example, you are 31 years old. Then the maximum heart rate will be 220 – 31 = 189 beats per minute.
Based on stress test . Come to the stadium. Warm up for 10 minutes without exertion. After warming up, run 1 km as fast as you can and take your heart rate immediately at the finish line. The resulting figure will be your maximum heart rate.
Calculation of heart rate zones: briefly
Alexander Kuzmin, founder of the PRO SPORT Running School, winner of the Biathlon World Cup and Nordski brand ambassador, offers a simple system for breaking down heart rate into zones. To do this, he recommends consistently subtracting 20 units from the maximum heart rate.
Let’s say your maximum is 189 beats per minute. The range from 189 to 169 beats per minute will be the “red zone”. If your pulse went into the red zone during a workout, do not run more than 2-3 km: it is not only physically difficult, but also dangerous for the heart and blood vessels.
Subtract 20 more from 169 hits. The 169-149 beats per minute range will be your “fourth heart rate zone.” With this heart rate, you can run 5-10 km.
The range of 149-129 beats per minute is called the “green zone” by athletes. During training in such a zone, your endurance will increase, and the heart and blood vessels will gradually strengthen.
The 129-109 beats per minute range is your so-called comfort zone or “second heart rate zone”. Most likely, with such a heart rate, you will be able to talk without difficulty.
If the heart rate is below 109 beats per minute, you will remain at rest – for example, take a leisurely walk.
Let’s talk in detail about each of the heart rate zones for skiers, runners, gym goers and other athletes.
1 pulse zone – 50-60% of the maximum heart rate
If you are a beginner in sports for the first time in your life, train in this zone. Rapidly losing weight, being within the boundaries of this zone, will not work. But with daily calm workouts, you will gently reduce weight, strengthen your heart, and lower your cholesterol. In the first heart rate zone, it is quite difficult to get injured, and your blood pressure will not drop or skyrocket from the load – this is important for beginners in sports and for people with poor health.
2 heart rate zone – 60-70% of maximum
This is a slightly more intense workout that strengthens the heart and does not overload the body. In such a pulse zone, fat metabolism is accelerated, but a person does not feel exhausted and squeezed out. The second zone can already be considered fat burning, it is well suited for beginners.
3rd pulse zone — 70-80% of the maximum
This zone is called aerobic because oxygen consumption increases along with vital capacity and respiratory volume of the lungs. The third heart rate zone is well suited for fat burning, but beginners and people with poor health should not start their journey in sports with such a load.
4 heart rate zone – 80% of the maximum
In this range, the human body consumes a lot of oxygen and burns a lot of calories. Such training is suitable for physically strong people to burn fat and increase endurance. When experienced athletes are in this heart rate zone, they teach the body to tolerate fatigue more easily and strengthen their physical performance.
5th pulse zone – 90-100% of the maximum
Professional athletes do not work out for long in the red zone. Reaching the maximum heart rate, they keep in mind: the heart is unlikely to be able to beat even faster, this is its limit. Such people carefully monitor their well-being in order to stop in time and not endanger the body. Amateur athletes sometimes go into the red zone under the supervision of an instructor when doing interval training. For example, they do a minute in the 4th pulse zone. Then they go out for one minute in red. After that, they return to the fourth.
Heart rate zones for running: what you need to know
- Beginner runners should stay in the first, second and third heart rate zones and enter the fourth under the supervision of a coach.