Sick Ballhandling training
::Skip 2 my lou's ballhandling program::
-Tennis ball drills - 5 min dribble a tennis ball around like u would a
basketball Do these drills with wrist weights and gloves
-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 minute 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 in
-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 dribbe 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 1 leg then the other then both then like hot
sauce in vol 3 with circles - 3 minutes
-Laid back dribble - 1 minute - lay 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 out dribbling - 3 minutes - dribble in a dark room and do all the moves
you can think of
-Do the same drill but with no gloves or weights - 5 minutes
-Do this workout 5 times a week
Try and always keep tapping on something
Pick out a move on one of the mixtapes and or nike commercial and try to
master it as best as you can try to master a new move each week
Also try to carry a tennis ball or basketball wherever you go and dribble
around with it
Skip to my lou
--------------------------------------------------------------------------
Notes: If you really want to improve your ballhandling, this program is the Program Bottom Line.
__________________
Last edited by B.finesse : 12-31-2006 at 10:41 AM.
|
Linear Mode
