Rebounding / 8 MINUTES
Find, seal, secure
Master the fundamentals of making visual contact, establishing legal body position, and securing the rebound with two hands.
ON THE FLOOR
Half court · attack ↑Motion is off with your reduced-motion preference. The setup and action paths show the rep.
Pairs: 2–10 players
2 basketballs per basket
Key and paint area around one hoop
Set it up
Pair up players around the key. Defender starts on the low block facing the offensive player who stands outside the lane. Coach stands at the top of the key with a basketball.
Run the activity
- The coach calls “Shot” and shoots toward the rim while each defender locates their assigned opponent.
- The defender turns into a balanced stance and establishes legal rebounding space without holding, extending elbows, pushing or backing into the opponent.
- Track the ball, pursue it when safe and secure it with two hands at a reachable height. Land on balance before looking for an outlet.
- Begin without resistance, then add light guided opposition. Switch offense and defense after three shots.
“Find your player, seal with hips, chin the ball”
Watch for this
Turning directly toward the rim on the shot release without locating and sealing the offensive player first.
Make it easier
Coach shoots on an empty basket while offensive partner stays frozen, letting the defender rehearse footwork and rebound timing.
Add a challenge
Offense plays live and actively tries to swim move around the seal to contest the rebound.