Handling Drills
At Elevated Athletics, we believe that superior ball handling is fundamental to becoming a dominant basketball player. Our training program emphasizes various aspects of ball control, developing proficiency with both hands, the ability to pull up from either hand, and dribbling with force. These key components are essential for creating a versatile and unstoppable player on the court.
Phase 1: Hesitation Dribble (Hesi Dribble)
Hesi Dribble with Step Back
- Dribble hard forward, then hesitate as if to shoot.
- Step back with your non-dominant foot and resume dribbling.
- Repeat for 1 minute per hand.
Hesi Crossover
- Dribble hard, hesitate with a shot fake, and then cross over to the opposite hand.
- Focus on planting your foot and bouncing the ball hard.
- Repeat for 1 minute per hand.
Hesi Dribble to Explosive Drive
- Dribble forward, hesitate with a shot fake, then explode into a drive.
- Emphasize the change of pace and direction.
- Repeat for 1 minute per hand.
Phase 2: Cone Snatch Dribble Drills
Cone Snatch Layup
- Set up cones in a zigzag pattern.
- Dribble through the cones, snatch a cone with one hand, and finish with a layup using the other hand.
- Repeat for 1 minute per hand.
Cone Snatch Crossover
- Dribble through the cones, snatch a cone, perform a crossover dribble, and continue.
- Focus on maintaining control while grabbing the cone.
- Repeat for 1 minute per hand.
Cone Snatch Spin Move
- Dribble through the cones, snatch a cone, and perform a spin move.
- Finish with a layup or a jump shot.
- Repeat for 1 minute per hand.
Phase 3: Stationary Dribble Drills
Rapid Fire Dribbles
- Dribble as hard and fast as possible in a stationary position throwing out as many combos as you can.
- Perform this drill for 30 seconds per hand.
Figure Eight Dribbles
- Dribble the ball in a figure-eight pattern between your legs.
- Focus on speed and control for 1 minute.
Stationary Crossover
- Perform rapid crossovers in a stationary position.
- Focus on keeping the dribble low and quick.
- Repeat for 1 minute.
Phase 4: Hard Bouncing Drills
Power Dribbles
- Bounce the ball as hard as possible, making it return quickly to your hand.
- Perform this drill for 30 seconds per hand.
High-Knee Power Dribbles
- While dribbling, lift your knees high to simulate running.
- Bounce the ball hard and fast.
- Perform for 1 minute.
Full Court Power Dribbles
- Dribble the full length of the court, bouncing the ball hard with each step.
- Perform 5 repetitions per hand.
Phase 5: Low Bouncing Drills
Low Dribbles in Traffic
- Set up cones closely together to simulate defenders.
- Dribble low and tight, weaving through the cones.
- Repeat for 1 minute per hand.
Low Crossover Dribbles
- Perform crossovers with the ball staying below your knees.
- Emphasize quick and controlled movements.
- Repeat for 1 minute.
Low Dribble Obstacle Course
- Set up an obstacle course with chairs or cones.
- Dribble low and tight through the obstacles, keeping the ball away from defenders.
- Repeat for 1 minute per hand.
Phase 6: In and Out Dribbling
In and Out Dribble
- Perform in and out dribbles with one hand, simulating changing direction.
- Focus on keeping the ball glued to your hand.
- Repeat for 1 minute per hand.
In and Out Crossover
- Start with an in and out dribble, then transition to a crossover.
- Emphasize speed and control.
- Repeat for 1 minute per hand.
In and Out Behind the Back
- Perform an in and out dribble followed by a behind-the-back dribble.
- Maintain a low stance and quick movements.
- Repeat for 1 minute per hand.
Phase 7: Playing Low
Lunge Dribbles
- Perform lunges while dribbling between your legs.
- Focus on staying low and controlled.
- Repeat for 1 minute per leg.
Low Squat Dribbles
- Stay in a low squat position while dribbling.
- Move forward and backward, keeping your dribble low.
- Perform for 1 minute per hand