BALLHANDLING WORKOUTS
#1 Skylar Diggins-Smith: Stationary Ballhandling #1
The Workout:
Low-Medium-High Dribbles (10 each hand)
One hand crossovers (20 each hand)
In-Out-Cross (10 crossovers)
Between the legs crossover (20 each)
Mini dribbles around one leg with one hand (10 each)
Figure 8 dribbles (10 each way)
Low-Medium-High Dribbles (10 each hand)
One hand crossovers (20 each hand)
In-Out-Cross (10 crossovers)
Between the legs crossover (20 each)
Mini dribbles around one leg with one hand (10 each)
Figure 8 dribbles (10 each way)
#2 Julie Allemand: Stationary Ballhandling #2
The Workout:
Dribble with jab step (10 each hand) In and out with jab step (10 each hand) Crossover with jab step (10 each hand) One hand cross then back to front (10 each hand) In and out, cross, through the Legs, behind the Back (10 total) |
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#3 Crystal Dangerfield: 2 Ball Dribbling
The Workout:
Stationary 2-ball:
Pound together (20)
Pound alternate (20 each)
In and out same way (20)
In and out opposite way (20)
Front to back same way (20)
Front to back opposite way (20)
Crossovers (10 each way)
On the Move (across a court, driveway, etc.):
Down and back together (3x)
Down and back alternating (3x)
Stationary 2-ball:
Pound together (20)
Pound alternate (20 each)
In and out same way (20)
In and out opposite way (20)
Front to back same way (20)
Front to back opposite way (20)
Crossovers (10 each way)
On the Move (across a court, driveway, etc.):
Down and back together (3x)
Down and back alternating (3x)
#4 Sue Bird: Dribble Moves
The Workout:
Use three "cones" (or just imagine they are there!)
Make the move at each spot
Down and back 2-3 times per move
1. Hesitation dribble
2. Crossover (pull it backward!)
3. In and out dribble
4. Through the legs
5. Behind the back
6. In and out then crossover
7. Go past the cone, retreat dribble, crossover
Use three "cones" (or just imagine they are there!)
Make the move at each spot
Down and back 2-3 times per move
1. Hesitation dribble
2. Crossover (pull it backward!)
3. In and out dribble
4. Through the legs
5. Behind the back
6. In and out then crossover
7. Go past the cone, retreat dribble, crossover