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- Workout programs for basketball strength training, weight training, speed training. Find fundamental skill training, ball handling workouts, shooting workouts and more! Great offseason basketball workouts as well as inseason programs and basketball training tips.
- Jan 01, 2015 A never-before-seen progressive ball handling training program ensures that you can keep track with your learnings, and achieve the perfect technique of ball handling in a faster way. 4) Dynamic Ball Handling (worth $19.99) – This exercise alone is capable of upping your dribbling and ball handling skills by some 25%.
- Ball Handling Workout For Beginners. Inside Out Ball Handling Workout With 13 Drills. Advanced Ball Handling Workout With Double & Triple Moves. Shooting Workouts. Here are a few shooting workouts. You’ll obviously need a hoop to shoot at for these workouts.
- Jul 18, 2018 This video is about The Greatest Ball Handling Workout Ever! Go outside and work on your game right now! The 9 BEST NBA Scoring Moves with Coach Drew Hanlen - Duration: 21:00.
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He was the best ball handler ever!! Ball Handling Drill #14: KG DRILL. Bounce the ball off the glass. Make a sudden move such as a fake crossover. Do the move three times while heading down the court. Once at the three point line, once at the half court line, and again at the other three point line. Ball Handling Drill #15: PING-PONG.
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Description:
DRIBBLING PROGRAM, DO 2-3 TIMES A WEEK.
Instructions:
Running drills-while bouncing ball
1. Butt kicks
2. Knees to chest
3. Giant skips
4. Backwards jog
5. Carrioca run
6. Bounding
Have players do these exercises the full length of the court. When they reach the opposite end have them do the same drill coming back.
Ball Handling /dribbling drillsFinger tipping, stationary bounceHand slaps, push pullBody circle, spider dribbleLeg circles, scissor dribbleFigure 8�s, sitting on floor dribble.
There are many drills to choose from. Try and use new ones each session- Do these drill balancing on alternate legs
I. Beginner Drills: It's important for the beginner to develop a good foundation of ball skills using either hand. These four drills will help the beginner, or any player with a weak off hand, improve their overall or off hand ball control.
1. Perimeters (circle around 3 point line, lay-up)
2. Side to side's (over a line)
3. Over and back's (over a line)
4. Wall Dribbles
II. Hand Quickness / Coordination: This set of drills should be practiced with a success-fail approach. Complete a particular number of repetitions at a speed which you can successfully control the ball, then go faster and faster until you lose the ball (fail). As you practice these drills, you will begin to achieve higher speeds successfully. The end result will be hands that are quicker and more coordinated.
1. Circles (head, waist, legs)
2. Cyclones
3. Singles
4. Double
5. Figure 8
6. Figure 8 Rhythms
7. Rhythm
8. Double Rhythm
9. Pretzel
10. Lone Ranger
11. Blur I
12. Blur II
13. Slams
14. Double Slams
15. Crevier Slams
16. Machine Gun
17. Rotating Gun
18. One-arm Gun
19. Spider
20. Moving Spiders
III. V's The V-Dribble set of drills is as valuable as any stationary drill you can do. Each drill should be practiced dribbling at three to four different heights. Always remain in an athletic stance while you're doing a drill: feet wide, knees bent, back straight, head up. In order to equalize your weak hand with your dominant hand, practice 10 to 20 more bounces per drill with your weak hand. The V-Dribble greatly improves your ball control by training your hands to bounce the ball in a variety of ways.
1. Side-to-Side
2. Side Saddle
3. Inside-out
4. Crossover
5. Inside-out Crossover
6. Between Legs
7. Behind Back
8. Once and Arounds
9. Circles
10. Blur V's
11. Double Taps
IV. Figure 8's: The important thing to remember in practicing the Figure 8 drill series is that each drill should be done at two height levels: low and high (no higher than just above the knees). Remember this: you will bounce the ball between 500 and 1000 times in 10 of 15 minutes of practice. You are significantly improving your touch and feel for the ball, which translates into improving your shooting touch. Every drill should be done from both the front side and the backside.
1. One and Ones
2. Threes
3. Tap threes
4. Twos
5. Tap Twos
6. Ones High
7. Ones Low
8. Zero High
9. Zero Low
V. Wrap Arounds: The concept behind this set of drills is simply to further improve total ball control and coordination by practicing one hand-one leg wraps and progressing to more difficult 2-ball drills.
1. Front side Wraps
2. Backside Wraps
3. 2 Ball Front side Wraps-Alt
4. 2 Ball Back side Wraps-Alt
5. 2 Ball Front side Sims
6. 2 Ball Backside Sims
7. 2 Ball Front side + 1
8. 2 Ball Backsides +1
9. Moving 2 Ball Front side Alt
10. Moving 2 Ball Backside Alt
11. Moving 2 Ball Front sides +1
12. Moving 2 Ball Backsides +1
VI. Moving Dribbles: These drills are designed to help you maximize your ability at making game-type dribble moves. Practice the moving dribble drills up and down the court as well as in a 1/2 court 1-on 1 situation.
1. Between Legs: Walking, Skipping Running, Speed Skips, zigzag
2. Behind Back: Walking Once and Arounds, Jogging Once and Arounds, Running Once and Arounds, Whips-Skips, Zigzags
3. Spin Reverse : zigzags
4. Inside-out: Continuous Stutter-step, running
5. Combinations: Between Legs crossover, Between Legs-Behind Back, Inside-out crossover, Between Leg-Behind Back -Crossover, Between Legs X 2-Behind Back, Hesitation-Crossover.
MORE DRIBBLING/BALLHANDLING DRILLS
THE SLIDE OR THE LADDER - a passing, catching and footwork drill
1. Line up all but 1 of your players on the baseline, facing the opposite
basket, about 4' or so apart. For the sake of simplicity, let's number them 2
- 10.
2. You need 2 balls
3. The 1 player has a ball and stands about 8' away, facing # 2 who is at one
of the ends of the player's line.
4. # 2 now has a ball and the 1 player facing them has a ball.
5. The 1 player passes to # 3, the #2 passes to #1, who passes to #4, while
catching the pass from #3. #1 passes to the next person in line, while
catching a pass from the last person they threw the ball to.
6. Players 2-10 never move, except to step into the pass they are receiving
from #1.
7. # 1 slides their feet as they move down the line catching and passing.
They never cross 1 foot in front of the other as they move, THEY SLIDE FROM
SIDE TO SIDE.
8. Once #1 has made it to the end, they go the other way and pass to 9, while
receiving a pass from 10. When they make it back down to # 2, then it's #2's
turn to do the drill. #1 now takes a place in line.
Here's my attempt at a diagram. Quit laughing, at least I'm trying.
2 3 4 5 5 6 7 8 9 10
1 1 1 1 1 1 1 1 1 1 1
After 1 passes to #3, 1 slides right while receiving the pass from 2, They
constantly are sliding right as they pass. Once they get to 10, they go back
the other way. Do this until everyone has been back and forth once.
THE REVERSE DIRECTION DRILL
This is a SET of ball handling drills using the following pattern. Draw a
basketball court with halfcourt line and both free-throw lines. Number the
following positions on your drawing.
#1 = Bottom right hand corner of court, where baseline meets the out of bounds line.
#2 = Middle of closest free-throw line
#3 = Where halfcourt meets the out of bounds line on the right side of the court.
#4 = Middle of farthest free-throw line
#5 = Farthest corner of court where baseline meets the out of bounds on right side of court.
Folks, if you draw a line from 1 to 2, 2 to 3, 3 to 4, and 4 to 5, this should look like a zigzag on the right side of the court.
CROSSOVER
A. Player starts on 1 and dribbles to position 2 left-handed.
B. At 2 they do a crossover, and dribble right handed to position 3
C. At position 3, they do another crossover and dribble left handed to position 4
D. At position 4, they do another crossover and dribble right handed to position 5
When they do their crossover, they dribble lower to the ground while switching their dribbling hands.
SPIN MOVES using the same positions 1 - 5 as in the Crossover Drill
The player runs the same route, 1-5. Every time they reach a numbered position, they use a spin move to change their direction and dribbling hands.
BEHIND THE BACK using the same positions 1-5
The player uses the same route, 1 - 5. Every time they reach a numbered position, they do a behind the back pass to themselves to change direction and dribbling hands.
DUCK WALK OR FIGURE 8'S a ball handling drill
1. Have the player do a figure 8 between their legs with the ball.
You can learn this movement while you sit in your chair reading this. Go grab a ball, a book, even a pen. Let's say you have a book. Now hold the book in your right hand in between your knees. Take the book under your left knee, and reach down and grab it with your left hand. Take the book in your left hand and take it on the outside of your left knee, then take it under your right knee and hand it to your right hand. Voila, you now have a figure 8.
This is how your players must do it with a basketball, just not sitting down.
2. Duck Walk = Have your players on the baseline with a ball. They do a figure 8 between their legs while they walk the length of the court. When they get good at this, have them walk backwards and do it.
Once the players get accustomed to these drills, you can do all of them in 15 minutes. For the younger players, this may be all the ball handling drills you need to teach them for a while. If your 3rd grade through 7th grade team
can all do crossovers, behind the back, spinmoves, and the rest of these moves, then they will be one of the best ball handling teams in your league.
One thing to remember, these drills are for your forwards and centers as well. The kid who is your center today, may not grow anymore, and may be your guard 2 years from now. Everyone should become a ball handler.
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Ball Handling Drill #1: 1 ON 2
Divide the court in half lengthwise. Make up groups of three players to do the drill. You should have two groups going at a time. One on each each half of the court. Give a ball to each group. One player on each group is on offense and the other two are on defense. The offensive player must reach the other end of the floor, trying to beat both defenders. If a steal or deflection occurs, the offensive player gets the ball back at that spot. At the other end of the floor, the offensive player moves to defense and one of the defensive players goes to offense and they come back. Then let the next groups go.
Ball Handling Drill #2: 4 SPEED DRILL
This drill must be done on an open court. Have the players ready for the 4 dribbling drills starting at the endline. When the whistle starts, the player/s must dribble starting with either hand then perform the cross-over dribble, between the legs, behind the back dribble and the spin dribble. Each dribble must be performed each step. Meaning if we have 4 kinds of dribble, the player must accomplish all 4 dribbles at four steps. After they accomplish the 4 dribbles, they already accomplish 4 steps at the same time..
Ball Handling Drill #3: 5 MINUTE CIRCLE
This drill, devised by the great Pistol Pete Maravich is an excellent drill for developing ball-handling and dribbling skills.
For this drill, all you need is a basketball and a circle to dribble in. (i.e. free-throw or half-court circle). For anywhere from three to five minutes you dribble in the circle using all dribbling moves that you know of, i.e. crossover, behind the back, spin, change of pace, under the legs, inside out, etc.
Do not leave the circle and do this drill as rapidly as possible without rushing. Start one day at three minutes and add a minute everyday until you can reach five. You should feel tired after completing this drill.
Ball Handling Drill #4: CATERPILLAR DRIBBLE WEAVE
As the line jogs around the outside of the court, the ball at the front is passed back over the heads of the players, and the ball at the back is dribbled forward through the line, weaving between the players. As the ball reaches the back, it is dribbled forwards, when the ball reaches the front, it is passed back over heads.
Ball Handling Drill #5: DRIBBLE ATTACK
Mac os x capitan. At the half court circle place the first 5 or 6 players, each with a ball, they start to dribble within the circle trying to maintain their dribble while attacking the other players within the circle trying to knock their ball away. If a player loses his dribble/stops his dribble or is out of the circle, he then leaves the circle and passes to the next player in line. This teaches them to keep their heads up, use their peripheral vision, protect the ball and maintain their control upon contact, switch hands and keep calm upon pressure.
Ball Handling Drill #6: GO SOMEWHERE WITH IT!
One person with one ball..From the free-throw line they get one dribble for a lay-up. From half-court they get two dribbles for a lay-up. From three-quarter court they get three dribbles, and from baseline to baseline they get four dribbles.
Hopefully, what they will get out of this drill is the confidence to take the ball from the wing and explode to the basket using one or two dribbles.
Ball Handling Drill #7: LOW DRIBBLE FIGURE EIGHT
You start with a low dribble then go around both of your legs in the shape of an eight. First do it with your off hand then go with your good hand, then use both. When you do this drill you have to keep your head up!!! If you don't you won't improve yourself! Be patient you'll lose control of the ball often when your first starting out but after you practice hard you will find that it helps you a lot! Good Luck and always do your best. Push yourself hard or you'll never find out what you can do.
Ball Handling Drill #8: VISION TEST
A coach stands at the FT line. Two players are standing on the box on each side of the lane. Player dribbles to coach, full speed, head up, from half court. At top of circle, comes to a jump stop with both feet available for pivot. One of the post players raises his hand as a signal to get him the ball (don't shout 'ball.' In this drill we want to make sure the dribbler is developing court vision).
The dribbler pivots off the appropriate foot, spinning around and sealing off the coach (i.e. drop step around and seal on hip), and makes a 'step around' bounce pass with the correct hand to the post player's outside who then drop steps for an uncontested lay-up. The passer follows up his pass and takes shooter's place. After you shoot, go back to line at half-court.
Ball Handling Drill #9: SKIP DRIBBLE DRILL
The player stands and moves his legs in a scissors-like fashion, with his toes pointing straight ahead. The player should keep his back straight and should not bend over.
The player dribbles the ball through his legs from front to back, from one hand to the other, as he jumps and shifts his feet.
The player should try to complete fifty to one hundred bounces without making a mistake.
Ball Handling Drill #10: CROSS-0VER AND SPIN DRIBBLE
This is a combination of a crossover and a spin dribble. Dribble hard to the first cone and as you approach the cone, plant your outside foot and change direction using a low crossover dribble on this quickly plant your inside foot and execute a spin dribble.
It is easily taught when the spin is done with the right hand, which is the dominating/ strong hand of most of the players. So you start you dribble with your left hand, do a crossover with your left hand and a spin dribble with your right. Continue till the last cone then finish it with a lay-up shot.
Ball Handling Drill #11: BEHIND THE BACK DRIBBLE
Dribble, as fast to the first cone, when you approach the cone, your body should be forward in front of the ball. Quickly pull the ball with your wrist, fingers then arm around you back to change direction. The ball should be waist high. As the ball changes direction use your off hand and body to shield the ball. So on keep going changing hands using behind the back dribble till the last cone then goes for a lay-up shot.
Ball Handling Drill #12: YO-YO DRIBBLE
This is a combination of crossover on a crossover dribble. This is a dribble to deceive and commit the defense. As you plant your outside foot to change direction you use a low crossover dribble from right to left and left to right and speed up dribbling the ball waist high as you approach the next cone. Continue until you reach the last cone then take a lay-up shot.
Ball Handling Drill #13: KNEE CLAP
Stand with your feet together and bend over like you are going to touch your toes. Place the ball behind your knees. Let the ball go, clap your hands in front of your knees and catch the ball before it hits the ground. This is a very hard drill, but is a real good hand quickness drill. When you can do this..You have quick hands!
This is a drill Pistol Pete developed and used. He was the best ball handler ever!!
Ball Handling Drill #14: KG DRILL
Bounce the ball off the glass. Make a sudden move such as a fake crossover. Do the move three times while heading down the court. Once at the three point line, once at the half court line, and again at the other three point line.
Ball Handling Drill #15: PING-PONG
Start at one end of the court with ball in either hand. Run down the court throwing the ball under the legs! If you drop the ball while running up and down the court you are out. The last player still performing the drill is named the Champion!
Ball Handling Drill #16: RICOCHET
Hold the ball at chest height with both hands. You then bounce the ball between your legs. Move both hands from front to back, catching the ball behind your back. Attempt to slam the ball through your legs as hard as you can.
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Your only contact with the ball should be your finger ends, not the pads. The palm and other parts of the hand do not touch the ball. Overdoing the hold this way is most beneficial.
4. Hold the ball as much as possible at home while watching TV or listening to the radio or music. It is said that the great Pete Maravich slept with his basketball and held it during his sleep!
Ball-Handling Drills
Do ball handling drills at the start of nearly every practice and throughout the entire season. Players can really improve their ball handling skills by the end of the season. Very importantly, these drills can also be done at home, in the off-season, without the rest of the team. We have one of our better ball handlers lead the drill, and face the team. All the other players line up in rows facing the leader, and spread out so they don't get into each other's way. Everyone has a ball.
These are the drills: Do each one about 30 to 60 seconds and then move to the next one. With all of these drills, try to keep your eyes forward, without looking at the ball.
Finger Grabs:
Hold the ball with the fingertips, squeezing it while rotating it back and forth from hand to hand. The ball should not touch the palms of the hands.
Pound the ball:
Pound or slap the ball hard from hand to hand.
Circles:
Move the ball in a circular motion around one leg, then the other leg. Then circle around the back. And then circle around the head. Then combine them and move the ball in circles around your head, then down your body, down around your knees, and then around your ankles. Then come back up again. Be sure to use your fingertips, not the palms.
Figure Eight�s:
Spread your legs out wide with the ball in front of you. Move the ball around through your legs in a figure-of-eight motion. Keep your eyes forward and don't let the ball hit the floor. After 30 seconds, reverse the direction.
Tipping:
Tip the ball back and forth from one hand to the next, starting with your hands straight up over your head. Then gradually move the ball down, while continuing to tip it back and forth. Go down to your chest, then your waist, knees, and ankles, and then back up again.
Open the App Store app on your Mac. Click Updates in the App Store toolbar. Download latest os x for macbook pro. Use the Update buttons to download and install any updates listed.
Drops:
Put the ball between your feet and grab it with both hands. Start with the left hand behind your left leg and your right hand in front of your right leg. Drop the ball and let it bounce once. Quickly, move your left hand in front of your left leg and your right hand behind your right leg, and catch the ball as it bounces up. Drop it again and switch your hands back to the original position (left behind, right in front) and catch it. Repeat this motion continuously. For a more difficult variation, try catching the ball before it actually hits the floor!
Dribbling Eight�s
This drill is similar to the ball-handling Figure Eight�s drill except now the ball is dribbled through your legs in a figure-of-eight motion. Use both hands and be sure to look up while doing this drill.
Up and Downs
Start by dribbling the ball in front of you so that the ball reaches your waist high. Gradually, bounce the ball harder and harder until you are dribbling the ball as high as you can without jumping. Then gradually dribble the ball lower and lower until you are on one knee, finishing as close to the floor as possible. Pound the ball quickly to keep it going. Then do it with the other hand.
Kills
Dribble the ball waist high, then suddenly 'kill' it by dribbling it as low as you can, hold this for a few seconds, then bring it back up to waist high. Do this several times with each hand.
Circle Dribbles
This drill is similar to 'Circles' except now the ball is dribbled.
Dribble around your left leg then your right. Next, using both hands, dribble around both legs, which should be together. Next, kneel down on one knee and dribble around your body and under your leg. After that, switch knees and continue. Then, while on your knees, dribble around your body, using both hands.
Back and Forth Between the Legs
Get crouched over with your right knee and leg forward. V-dribble the ball behind the extended leg. Repeat behind the other leg
Crossover Dribbles
Dribble with your right hand. Bounce the ball once on the right side, then cross the ball over in front of you by bouncing it to the left. The left hand now bounces it on the left once, and then crossover back to the right, where the right takes over again. Repeat this procedure.
V-Dribble in Front
Start with the right hand and dribble once on the right side. Then dribble the ball in front you, as if you were going to cross over to the left side. Instead of getting it with your left hand, roll your right hand over the top of the ball, and bring it back to the right. Keep dribbling like this: right then cross over V-dribble. Repeat with the left hand.
Coaches.. have your players do the above stationary drills for 5-10 minutes at the start of each practice.
Then do 5-10 minutes of moving dribbling drills (control dribble, speed dribble, crossover dribble, in and out dribble, hesitation dribble, behind the back dribble, and through the legs dribble..see Dribbling). Have your players practice each of these dribble moves. Have them line-up along the sideline, and dribble from sideline to sideline right-handed, and then back left-handed. Do each of the moves down and back twice. You will see definite improvement in your player's ball-handling skills by the end of the season.
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BALLHANDLING: THE STUTTER-STEP
Basic Information: Perhaps the simplest, but, most effective move there is in basketball. Requires only a minimal amount of ballhandling ability, given that the ball remains in the same hand during the move. The beauty of the stutter-step is that a good defensive player must honor the move by momentarily freezing his body. He does not want to risk making the wrong guess and, by extension, getting burned by the man with the ball. In essence, you are penalizing the defender for playing good defense, a rare opportunity to take advantage of somebody who is responding just as he should be.
How to do the stutter-step move: Stand at one end of the court. Place the ball in your right hand. Begin to jog down the floor, dribbling the ball in your right hand. After four dribbles, step down harder than usual with your left foot�if done correctly, your shoe should squeak on the gym floor�bringing your upper body to a momentary stop. Quickly follow this hard step with two or three more hard steps�i.e. right, left, right, left�which will successfully give your defender the illusion that your next move could go either right or left. Then, re-start your dribble in your right hand, without changing your direction to even the slightest degree. If heard on tape, the stutter would sound like: rat-a-tat-tat-tat, and then the defender uttering some unprintable expletive at realizing he�s just been beaten.
Keys to Effectiveness:
1. Keep your back straight during the stutter; balance is key in this move. If you lean forward, the defender will realize that you are planning on continuing straight towards the rim, and your stutter step will be rendered ineffective.
2. Do not stutter step for too long, if you do, the defender will be able to regain his
bearings, and will be prepared for your next move.
NBA Players with a great stutter step: Allen Iverson, Latrell Sprewell.
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Tennis ball drills- 5 min- dribble a tennis ball around like u would a
basketball
Backwards dribble running- 1 minute- dribble while running backwards
Windmill around legs w/dribble- 1 minute- dribbling between legs in a
windmill type motion
V-dribble between legs-1 minutes between each leg-dribble between one leg for
a minute then switch legs
Dribble behind back- 1 minute- dribble behind your back
Defense dribble- 2 sets of 50 dribbles with each hand- in a crouch position
Like you are under pressure with your guide hand up to keep defenders away
dribble low and hard as fast as possible
Figure eight dribble- 1 minute- while walking dribble between your legs
1-minute rest
Pound 1, 2, crossover- 1minute each hand- dribble twice then crossover and
repeat then switch the hand u do the pound 1,2
Spider dribble- 2 minutes
Side v dribble- 1 minute on each side- like the yo-yo dribble with the ball
at your side dribble back and forth
Front v dribble- 1 minute with each hand- same only in front side to side
Between the legs behind the back- 1 minute each direction- dribble between
your leg and then immediately behind your back then switch the leg you are
dribbling between
Dribble with right hand two minutes dribble with left hand two minutes
1-minute rest
Windmill around legs w/o dribble-1 minute each direction- around your legs
in a windmill motion without dribbling then switch directions
Circles around head- 2 sets of 50 each direction
Circles around waist- 2 sets of 50 each direction
Circles around ankles- 2 sets of 50 each direction
Circles around individual leg- 2 sets of 50 each direction
1 minute rest
Fingertip taps in front of body- 50 taps- stick your arms out and tap the
ball back and forth repeatedly
Crossed leg circle dribbles- 1 minute- sit crossed legged and dribble around
your body
Different strokes- 1 minute each way- kneel down trying to dribble as low
and fast as possible, first dribble with both hands, then pinkies, then ring
fingers, then middle fingers, then pointer fingers, then thumbs, then karate
chops, then with the back of your hands, then fists
Sit on a chair dribble under legs - 3 minutes
Laid back dribble- 1 minute- lie down and dribble behind your head
Walking reverse crossover dribble- 1 minute- walk and dribble under your leg
to the other side and repeat
Dead ball- do drill 15 times with each hand- while kneeling place the
basketball in front of you on the ground then with your right hand hit the
basketball with the back of your hand causing the ball to bounce up then
with your palm try to get the ball to dribble
Lights our dribbling- 3 minutes- dribble in a dark room and do all the moves
you can think of
Do this workout 5 times a week
Try and always keep tapping on something.
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Exercise Minutes
Dribble � minute each hand (1 min total)
Thru the Legs Hi 1 minute each leg (2 min total)
Thru the Legs Low 2 minutes each leg (4min total)
Inside out Dribbles � minute each hand (1 min total)
Fake 2 cross 2 minutes
Pound 1, 2 cross 1 minute
Yo yo dribbles 1 minute each hand (2 minute total)
Behind the Back 1 minute
Stutter Drive 2 minutes each hand/side (4 minutes total)
Cross Jab 1 minute each hand (2 minutes total)
Figure 8 1 minute
Spyder Dribble 2-3 minutes
Chair Dribble 3-5 minutes
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Get on your knees and dribble the basketball back and forth. �2 minutes
Dribble a tennis ball in the dark and off a wall for at least 5 to 10 minutes.
Dribble as hard as you can walking forwards and backwards with your head up. -2 minutes each hand, 2 minutes both hand.
Get in crouched position and dribble the ball with one hand through each one of your legs, do at least 10-20 times without messing up.
Stand with your knees and slap the floor with both hands as hard as you can.-30 seconds
Stand still and dribble the ball in and out your legs without moving your legs, keep your back straight and head up-at least 50 reps forward and reverse.
Bend over as low as you can go and dribble the ball as low as you can off the ground as quick and as hard as you can. 2 minutes with each hand, 3 minutes with both hands.
Sit down in midair as if there was a chair and keep the position. Then dribble behind your legs for 1 minute.
LASTLY, dribble all the time, do full court dribbling drills while going as fast as you can, run in a big open space dribbling the ball hard with your head up, and run track while you are dribbling.
Number of Players:
ANY AMOUNT
Tips:
KEEP HEAD UP, PRACTICE HARD
Variations:
MAKE CHANGES AS YOU SEE FIT
Skills:
DRIBBLING/BALLHANDLING
Copyright:
This basketball drill is licensed under a Creative Commons License. This drill is from Pål Degerstrøm at www.degerstrom.com/basketball.
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Basketball is without a doubt one of the most loved and played sports in the world. The popularity and brand value of NBA, which currently stands at $1 billion for every franchise, is an evidence of that for sure. Millions of young children in the country dream of representing their favorite basketball team or nation. In the following article, we describe the best basketball ball handling drills for both beginners and professionals.
If you want to take it to the next level, you cannot excel without practice, dedication, and impetuous passion.
Among all the skills you’d have to master to get better at this game, basketball ball handling is the most important one. In fact, the team that’s more effective at ball-handling skills ends up on the winning side.
Ball handling is not just about what you do with it when you have possession. It also includes strategies on how you pass, how you shoot, and how you position yourself that will make you a complete basketball player.
From greats like Stefan Curry to your basketball coach to the guy who just like to play basketball, everyone practice basketball ball handling drills to improve their game. Here we’ll list down some of the best drills for you to practice to improve your basketball skills.
BasketBall Handling Drills for Youth/Beginners
To begin your basketball journey, you’d have to start off somewhere. These three drills mentioned below are for absolute beginners with the primary focus being getting comfortable with the ball. We also have a list of advanced basketball tactics.
Basketball hold drill
The most basic basketball drill with a focus on holding the ball the proper way. Young players learn to spread the finger, grip and slap the ball correctly, and try to keep their head up while doing so. Proper body positioning and movement are important. Coaches may advise the young players to increase the intensity or slap two balls simultaneously. This familiarizes the youths with the basic skill set required to develop the game.
Footwork drill
Footwork is essential in the sport of basketball. The best performers use agile footwork to get into position, slash to the bucket, and finish with a deadly shot. It is necessary for both offensive and defensive players. Among the others, the popular ones are Stance and start, and V Cut drills. In the V cut, you literally fake your move towards the basket, while in the former drill, you learn the basics of spacing.
George Mikan drill
Named after the famous Basketballer, George Mikan, this drill is great for shooting near the basket. It is also an excellent warm-up drill for players of all levels. To begin this drill, players stand near the block facing the basket. Then jump and power the ball using the backboard. Then upon landing, jump once again and rebound the ball as high as possible.
Advanced basketball dribbling drills
When you’re comfortable with handling and slapping the ball, you’re free to perform these advanced basketball drills. The focus should still be on ball handling, but while you’re at it don’t forget to perform moves and keep your head up most of the time.
Two ball dribbling
When beginners are familiar with the ball gripping and slapping technique, they can perform the two ball dribbling drill where they practice stationary slapping with two balls, one in each hand. The focus should be primarily on the weaker hand to strengthen control at par with the naturally stronger hand. Variations such as dribbling with two balls in a straight or zig-zag line can be applied down the road.
One on One basketball Closeout (Cutthroat drill)
This drill puts players in a one-on-one situation and closeouts from which they try to beat the defender and score. The tricks you perform to beat the defender is either freestyle with players allowed to perform whichever move they want, or specific with coaches demanding a single move to beat the opponent. This exposes players to real-life game scenarios and teaches them how they can defend in such crucial moments of the game. This drill is crucial for defenders as well because they have to be alert and responsive to offensive’s tricks and moves.
Reverse Mikan
Similar to the George Mikan drill mentioned in the “basketball ball handling drills for beginners section,” this drill requires the player to face away from the basket and not towards it. They’ll jump off with either the left or right foot, aim for the backboard, and then land. This is followed immediately with another jump with the opposite foot, grabbing the ball out of the net, and repeating the same technique. This greatly enhances hand-eye coordination and footwork at the same time.
Behind-the-back dribble
In this advanced basketball drill, you get to learn the art of dribbling behind your back. It is the most effective trick while trying to beat a defender as he becomes visually impaired, giving you a chance to either fake or change directions. Start off with a ball in your right hand and step forward with your left leg while dribbling the ball. Switch course and start dribbling with your left hand. There are a lot of variations to it and you can include it in your freestyle moves.
5 Professional Basketball Ball Handling Drills
Once you’re acquainted with the basic ball-handling skills and can perform freestyle at ease, it’s time to up the ante and undergoes some professional basketball drills. It is advised to perform these drills under the watchful eyes of a coach.
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As these are professional drills, the coach can ask players to really push their limits. Please note that most of the drills are team-centric and will require 5-6 players.
Chaos call outs
This pro drill forces the dribbler to hold his head up while dribbling, listening to instructions, and beating defenders all at the same time. This drill involves a set of 5-6 players and a coach. Players are split into offensive and defensive and the formers have the ball. They dribble around a designated area while defenders try to steal the ball, but the dribblers also have to keep an eye on the coach who takes a numbered-card. He has to call out the number while dribbling and avoiding defenders. The coach walks around the circle and holds up numbered cards for the players to call out loud.
Dribble Course
This drill is designed particularly to improve ball-handling skills. It includes almost every move you’d be performing in a real basketball game. A set of cones are set in a zig-zag fashion, or in a combination of a coach’s preference. The players are then asked to dribble through the cones at a varying pace set by the coach, and then eventually finishing off with a throw. During the course, they get to perform all the moves like ball slaps, wraps, drops, straddle flip, spider dribble, machine gun, behind the back dribble among others.
Dribble Tag
As the name suggests, the players avoid getting tagged by other players while dribbling within a confined area. The coach selects one or two players as taggers who tag others in the group. Barring the taggers, all players are given a basketball. Once a player is tagged, he’s out for the duration of the round. This can be thought of as a basketball version of scarecrow tiggy. This is difficult because you are required to focus on the tagger and not on your dribble to avoid getting tagged. To increase the intensity, the coach can ask the players to dribble with two balls simultaneously!
Parrot Drill
Just like a parrot mimics its owner’s voice, the players in this drill are divided into pairs to mimic the moves of their respective partners. Two players stand at least 2 meters apart, with one as a leader and the other a follower. The leader then freely performs dribbling moves while remaining stationary and the follower tries to keep pace with him. Remember, a player must follow their partner and keep their head up all the time. After 30 seconds or so, players switch and the follower becomes the leader and vice versa.
Stationary Dribbling series
In this drill, players perform a series of stationary dribbling drills as dictated or performed by the coach. This drill specifically focuses on helping players improve their feel for the basketball. It forces them to keep their head up while ball-handling the way they want to. Each drill lasts for 20-30 seconds and the entire set could last for 10 minutes without any breaks in between.
Best Ball Handling Programs
As this is a professional drill, the coach can increase the intensity of the drill or bring variations of his own. Dribbling with two balls simultaneously is also an option.
Best Ball Handling Program In Excel
While these drills alone won’t make you a basketball champion, you’ll certainly be in a good position to take it further with practice and dedication. With that said, basketball is truly a sport of passion and technique.