Here is an array of stationary dribbling drills to include in your workouts. Each evolution takes about 15 minutes and consists of around a dozen or so drills. I like to have players start their workout routines with about 10-15 minutes of the these ball handling drills before advancing to other strategic moves and advanced routines. Since the possibilities for different drills can be endless, I separated a bunch of them into three different categories: single ball, two balls, multi-task dribbling. In no particular order each day perform a different category.
SINGLE BALL:
- Pounds: 10 or so dribbles each hand a couple repetitions (high hard dribble) *keep eyes up, really pound the ball into the ground
- Pounds to kills: a few repetitions each hand (start with pounds then kill the dribble to as low as quick a dribble you can get) *keep eyes up, transition dribble as quick as possible
- Power Dribble: 30 seconds to a minute each hand a couple times (establish a real strong base with body like in a defensive stance, use a real hard low dribble with eyes up) *use your free hand as a shield to guard the dribble
- Figure 8: 30 seconds or so each direction (very small quick dribbles weaved in & out between the legs like a figure eight) *stay low, keep eyes up (VARIATIONS- one hand only, opposite hand opposite foot circles)
- V-Dribble: for a minute or two (dribble hand to hand in a v formation) *eyes up, stay low, strong dribble, drive your shoulder into each cross over/VARIATIONS- change rhythms&length of cross over, touch free hand to the ground towards opposite foot
- In&Out: 30 seconds to minute each hand (fake cross, get hand to inside and pull back out) *avoid palming the ball, focus on moving hand to inside and pulling out rather than carrying ball over
- In&Out-Cross: 30 seconds to a minute (perform in&out move followed by a quick cross over)
- One hand V-Dribble 30 seconds each hand (perform v-dribble with one hand only) *thumb out/thumb in
- One hand front cross-front cross: for a minute perform a one v-dribble followed by a front cross over
- Purse Swings: 30 seconds or so each hand (dribble along side of the body in a v formation, dribbling front to back)
- Between legs: 30 seconds or so each leg (v-dribble through the leg)
- Between legs/back over: 30 seconds or so each hand (perform a between the leg cross then cross back over the front)*stay low, eyes up, quick hard dribbles, bring back over cross low under knee cap
- Windmill: A minute or so (cross between legs bring dribble back over to between other leg) VARIATION- use a power dribble in between each between the leg dribble
- Butterfly: a minute or so (dribble between legs from behind to front and repeat around other leg) VARIATION- add a power dribble in between each between the leg
- CrissCross: perform for a minute or so (perform a between the leg dribble followed by a behind the back dribble, followed by a front cross over & repeat starting with opposite hand)
- Behind back cross: a minute (behind the back v- dribble)*keep eyes up, stay low, strong dribble VARIATION- change rhythm and length of dribble
- Wrap around: a minute (wrap dribble around back to opposite hand) VARIATION-do with and without a power dribble in between each wraparound
Two Ball Dribbling
- Finger tip dribbling: Seated on the floor with a ball for each hand start dribbling each ball with one finger at a time. Every few seconds switch fingers. Keep progressing through the digits for a couple minutes *use only your finger pads
- Variation~ lay on back and dribble each ball in each hand while elbows are touching the ground.
- Figure 8: Performed similar to single ball application but with two balls for a couple minutes* try and keep eyes up, butt down.
- Juggling: Start with a ball in each hand, dribble a ball from one hand to the other while passing the other ball to the hand that performed the dribble. *take time until getting it down. as you get better dribble lower and faster.
- Windshield Wipers: A ball in each hand perform one hand cross overs simultaneously
- Purse swings: A ball in each hand perform purse swings.
- Front Cross: Power dribble then cross each ball to the other hand and repeat. Eventually take the power dribble out of the equation
- Wrap Around: Perform a wrap around dribble with one ball and a front cross with the other, power dribble and repeat opposite.
- Front Cross/Back Cross: Perform a front cross with one ball while performing a behind the back cross with other ball.
- HiLo: Power dribble one ball in one hand while the other hand dribble other ball with small rapid dribbles. Switch hi to lo and lo to hi after about 30 seconds
- Variation~ dribble the low ball circles around the foot.
- Wall & Floor: Power dribble one ball on the floor while dribbling the other ball off a wall with other hand.
- Between the legs: perform a between the leg dribble with one ball and cross the other. keep repeating for a minute
- Wrap around between the legs: Start with a ball in each hand, wrap them around and bring them back up through between the legs. Can be performed both simultaneous and alternating.
- In&Out: Two balls each hand perform in&out dribbles for about a minute. Can be performed simultaneous and alternating.
- Cross Over w/ Tennis ball: Power dribble in one hand, toss tennis ball straight up, cross over dribble and catch in other hand. power dribble, toss, cross catch & repeat. (1 minute or 30-50catches)
- Swing cross with tennis ball: Like the crossover but no power dribble in between. Each dribble is a v-dribble. Tennis ball gets tossed in the air and caught with free hand.
- Between legs w/ tennis ball: Power dribble-toss tennis ball in air with free hand-cross basketball between legs and catch with other hand-power dribble-toss-cross catch. Keep repeating for a minute or 30-50 catches.
- Behind back dribble w/ tennis ball: same as above but dribble is behind the back instead of between legs.
- Behind back swing cross: Like swing cross; every dribble is a v-dribble but behind the back. The free hand is constantly tossing and catching the tennis ball.
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