This workout is for players with an advanced skill set. You will practice challenging double and triple dribble move combinations and a few challenging 2-ball and 3-ball drills to warm up.

If you practice these drills and dribble moves and get outside your comfort zone by going so hard that you make some mistakes, dribbling during games will feel much easier.

Wall Toss - 2 Ball Circles

Right Hand

Left Hand

Description

Stand 3 feet away from a wall. Face the wall, holding two basketballs. Throw the first ball against the wall with your right hand. Hand the second ball from your left hand to your right and then catch the first ball with your left hand. Repeat. Then you do the opposite for your left hand.

CHALLENGE: Get as many reps as possible in 25 seconds. Record your results below.

Run drill for 25 seconds

Wall Toss - Through Leg, Behind Back Dribble, Toss

Right Hand

Left Hand

Description

Stand 10 feet away from a wall. Face the wall, holding one basketball. Dribble through your legs, followed by a behind your back dribble. Then throw the ball against the wall. Repeat.

CHALLENGE: Get as many reps as possible in 25 seconds. Record your results below.

Points of Emphasis

• Pick a spot on the wall and try to hit the same spot on each pass
• Bend your knees
• Keep your head up

Run drill for 25 seconds

3 Ball Dribble One Hand Pass - Crossover

Description

Dribble two basketballs at once. Have someone stand 10ft away. Pass the ball in your left hand and dribble the 2nd ball from your right hand to your left hand. The other player will pass a 3rd ball to your right hand. Start dribbling that ball and continue the motion of passing and dribbling. Then switch hands and go the opposite direction for your next set.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Snap wrist on the pass.

Run drill for 30 seconds

Dribble Moves At Chair - Double Cross Over

Right Hand

Left Hand

Description

Set up a chair 15 feet away from you. Dribble at the chair and execute a double crossover. Turn around and repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your cross over.
• Change speeds on your dribble move (from slow/medium to fast).
• Sell the fake.

Complete 8 Repetitions

Dribble Moves At Chair - Cross, Behind Back

Right Hand

Left Hand

Description

Set up a chair 15 feet away from you. Dribble at the chair and crossover, then dribble behind your back moving past the chair. Turn around and repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your cross over.
• Change speeds on your dribble move (from slow/medium to fast).
• Snap the ball. Sell the fake.

Complete 8 Repetitions

Dribble Moves at Chair - Cross, Legs, Back

Description

Set up a chair 15 feet away from you. Start with the ball in your right hand. Dribble at the chair and make a cross/legs/behind the back dribble move. After making the move the ball should now be in your left hand. Keep the ball in your left and make the same move coming back. So you start the move with a different hand each time. Repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your cross over.
• Change speeds on your dribble move (from slow/medium to fast).
• Snap the ball - improve your hand speed.

Complete 10 Repetitions

Dribble Moves at Chair - Cross, Back, Legs

Description

Set up a chair 15 feet away from you. Start with the ball in your right hand. Dribble at the chair and make a cross/back/legs dribble move. After making the move the ball should now be in your left hand. Keep the ball in your left and make the same move coming back. So you start the move with a different hand each time. Repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your cross over.
• Change speeds on your dribble move (from slow/medium to fast).
• Snap the ball - improve your hand speed.

Complete 10 Repetitions

Dribble Moves at Chair - Cross, Cross, Back

Description

Set up a chair 15 feet away from you. Start with the ball in your right hand. Dribble at the chair and make a cross/cross/back dribble move. After making the move the ball should now be in your left hand. Keep the ball in your left and make the same move coming back. So you start the move with a different hand each time. Repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your cross over.
• Change speeds on your dribble move (from slow/medium to fast).
• Snap the ball - improve your hand speed.

Complete 10 Repetitions

Dribble Moves at Chair - Cross, Cross, Legs

Description

Set up a chair 15 feet away from you. Start with the ball in your right hand. Dribble at the chair and make a cross/cross/legs dribble move. After making the move the ball should now be in your left hand. Keep the ball in your left and make the same move coming back. So you start the move with a different hand each time. Repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your cross over.
• Change speeds on your dribble move (from slow/medium to fast).
• Snap the ball - improve your hand speed.

Complete 10 Repetitions

Dribble Moves at Chair - Cross, Legs, Legs

Description

Set up a chair 15 feet away from you. Start with the ball in your right hand. Dribble at the chair and make a cross/legs/legs dribble move. After making the move the ball should now be in your left hand. Keep the ball in your left and make the same move coming back. So you start the move with a different hand each time. Repeat.

Points of Emphasis

• Keep eyes up (look forward) while dribbling.
• Keep the ball low on your crossover.
• Change speeds on your dribble move (from slow/medium to fast).
• Snap the ball - improve your hand speed.

Complete 10 Repetitions

1v1 Advancement

Description

OPTIONAL DRILL. If you have a partner, you can use this 1v1 drill.

Choose a playing area 30-90 feet long and 15-40 feet wide. Play 1on1 trying to advance the ball to the other end of the playing area. The defender is playing all out trying to stop you from advancing the ball.

If you advance the ball all the way to the end without losing the ball, picking it up with two hands, or going out of bounds... then you get one point. If the defense stops you, they get one point.

Points of Emphasis

• Keep your eyes up.
• Protect the ball.
• Change your speed and change direction to keep the defender off balance.
• Retreat dribble when you're in a bad spot (ex: pinned along the sideline) and then go to open space.
• Try to keep the ball in the middle of the floor (away from the sidelines).
• Practice your dribble moves. Be creative and try new things to learn how to beat a defender 1on1.
• Don't be afraid to try new things and make mistakes. Use this time to develop creativity and find new ways to solve problems (advance the ball).

Run drill for 180 seconds

Find A Workout Partner for 1v1 Drills

Even though this is an individual workout, find a workout partner and practice realistic and productive 1v1 drills as well. It will help your ball handling tremendously if you can practice against a defense too.

Step by Step Workout Program

If you want a step-by-step workout program that develops your skills in a progressive manner (showing you exactly what drills to do and when), then check out the Breakthrough Ball Handling Workout App.

It's a proven program, designed by pro trainers that will develop your skills extremely thoroughly and quickly. Give it a try for 60 days with no risk.

What do you think? Let us know by leaving your comments, suggestions, and questions...

Comments Most Likes First   Oldest First   Newest First Al Joyce says: 4/30/2017 at 12:09:48 AM Great video's Like     login   register

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