BtL
Complete this ball handling circuit 2-3 times per week during the off-season to elevate your game. These drills can also bu used during the season, depending on your practice schedule and focus on ball handling improvement. The circuit should take no longer than 15 minutes to complete. If it exceeds 15 minutes, reduce either the reps or the number of drills until you can finish within the time frame.
Push yourself to perform each drill at your maximum speed without looking at the ball. Losing control occasionally is part of the process. Once you can complete the circuit without losing control, increase the intensity. For an added challenge, use dribble goggles. Keep pushing yourself to dribble faster and with more power as you improve.
Let’s get started!
Ball Wraps
Wrap the ball around various parts of your body. If needed, roll the ball as you learn the movements.
- Waist: x10
- Ankles (feet together): x10
- Head: x10
- Right ankle: x10
- Left ankle: x10
- Figure 8 (alternating around left and right ankle): x10
Video coming soon
Alternating Quick Hands (Advanced)
This drill focuses on speed and hand coordination. Start in an athletic stance with your legs slightly wider than shoulder-width apart.
- Hold the ball between your legs with your right hand in front and your left hand in back.
- Toss the ball slightly in the air and switch hand positions (left to front, right to back) to catch the ball before it hits the ground.
- Alternate back and forth, catching the ball each time.
Tips for Success:
- Begin with two bounces, then progress to one bounce, and finally to no bounces as you master the drill.
Video coming soon
Single Ball Dribbling
Keep the ball tight to your body for all drills.
- Power Dribble (x10 each hand)
- Assume an athletic stance with knees bent.
- Pound the ball into the ground with power and intensity outside your leg. Keep the ball at or below waist level.
- Speed Dribble (x10 each hand)
- Dribble as quickly as possible, keeping the ball below your knees and outside your leg.
- In-Out Dribble (x10 each hand)
- Dribble the ball inward toward the middle of your body and then outward using the same hand.
- 1,2 Cross (x10)
- Start with two power dribbles in your right hand, then cross over to your left hand. Repeat the pattern, alternating between straight crossovers and between-the-legs crossovers as you progress.
- Crossover Dribble (x10)
- Perform a crossover dribble in front of your body with speed and power, getting the ball slightly outside your frame.
- Speed Crossovers (x10)
- Crossover dribble as quickly as possible, keeping the ball between your knees to focus on hand speed.
Video coming soon
Two-Ball Dribbling (Advanced)
Elevate your coordination and control with two-ball dribbling drills.
- Two-Ball Pound (x10)
- In an athletic stance, dribble both balls simultaneously with power and intensity.
- Two-Ball Piston (x10)
- Alternate dribbles, with one ball up and the other down, maintaining control and rhythm.
Video coming soon
Single Ball with Movement
Take your dribbling on the move to simulate game situations.
- Walking/Running Dribble (30-45 ft)
- Dribble with each hand while walking or running without looking at the ball.
- 1,2 Cross (30-40 ft, x5)
- Perform the 1,2 cross or between-the-legs dribble in a zig-zag pattern over 30-40 feet.
- Change direction quickly and powerfully with each crossover to simulate defensive pressure. Ensure you’re not moving in a straight line.
Video coming soon
Mastering these drills will enhance your ball-handling confidence and ability on the court. Remember, consistent practice and pushing your limits are key to improvement. Let’s work to make this off-season your most productive one yet!
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