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Top 21 Dribbling Drills: Elite Handles Workout Schedule

This document outlines a 30-day ball handling workout schedule consisting of two workouts that focus on improving dribbling skills like ball height, speed, directional footwork, and body variation. Workout 1 and 2 each contain 4 phases of 3 drills and focus on fundamental ball handling elements. The schedule recommends alternating between the two workouts 4-6 times per week for at least 30 days.

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145 views

Top 21 Dribbling Drills: Elite Handles Workout Schedule

This document outlines a 30-day ball handling workout schedule consisting of two workouts that focus on improving dribbling skills like ball height, speed, directional footwork, and body variation. Workout 1 and 2 each contain 4 phases of 3 drills and focus on fundamental ball handling elements. The schedule recommends alternating between the two workouts 4-6 times per week for at least 30 days.

Uploaded by

w w kwjbw
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Elite Handles Workout Schedule

Top 21 Dribbling Drills


Top 21 Dribbling Drills 2

Ball Handling is All About Working on


the Key Elements… Keep it Simple!
This program is designed for players who want to grow their game and do more for
their team on the offensive side of the court.

As players move up in higher levels of basketball, the importance for every player, no
matter the position, to handle the basketball increases!

The key to improving your ball handling on your own is to focus on the key ball
handling fundamental elements. Too many ball handling workouts/drills focus on the
wrong things and quickly become too complex. This program helps players by focusing
on specific skills and gives them the tools to work on them consistently.

We recommend that you work on these drills 4-6 times per week!
Top 21 Dribbling Drills 3

Workout #1

Phase #1: Ball Height

Drill #1 Ball Height Changers (w/one ball) 10-20 reps each height & each hand

Drill #2 Ball Height Changers (w/two balls) 10-20 reps at each height

Drill #3 Sitting Dribbles 10-20 reps each height & each hand

Phase #1: Speed Variations

Drill #1 Wall Touch Series (Cross,Thru, Behind) 5-10 reps each hand

Drill #2 Leg Circles 10-15 reps each leg

Drill #3 V Dribbles (5 Progressions) 5-10 reps each hand

Phase #2: Directional Footwork

Drill #1 Side To Side (1-2 Laterals) 10-20 reps each direction

Drill #2 Change Of Direction (Quick Exchange) 5-10 reps each direction

Drill #3 Swivels Or Turns (Pivots) 10-15 reps each hand

Phase #3: Body Height Variation

Drill #1 Combo Moves (Stationary) 5-10 reps each hand

Phase #4: Game Like Comprehensive Drills

Drill #1 Stutter, Jab Dribble (Quick Exchange) 5-10 reps each direction

Drill #2 1-2 Lateral, Attack (Jab Dribble) 5-10 reps each direction
Top 21 Dribbling Drills 4

Workout #2

Phase #1: Ball Height

Drill #1 Skip Dribbles 5-10 reps with each hand

Drill #2 Standing High Dribble Series 5-10 reps

Drill #3 Dribble Sprints (w/Popcorns) 5-10 reps each hand

Phase #1: Speed Variations

Drill #1 Thru The Legs 10-20 reps each direction

Drill #2 Crossover 10-20 reps each direction

Drill #3 Behind The Back 10-20 reps each direction

Phase #2: Directional Footwork

Drill #1 Stop Momentum (Jab Dribbles) 5-10 reps each hand

Drill #2 Slowing Momentum (Stutter Feet) 5-10 reps each hand

Drill #3 Retreat Dribble 5-10 reps each hand

Phase #3: Body Height Variation

Drill #1 Combo Moves (On the Move) 5-10 reps each hand

Phase #4: Game Like Comprehensive Drills

Drill #1 Stutter, Jab Dribble (Quick Exchange) 5-10 reps each direction

Drill #2 1-2 Lateral, Attack (Jab Dribble) 5-10 reps each direction

Drill #3 1v1 w/ Traps - Play 1v1 full court. Try to


advance the ball to the opposite paint
(defender must be within arms reach).
A 2nd defender starts near half court
and double teams at random times so
you have to beat 2 defenders.
Top 21 Dribbling Drills 5

Instructions

Alternate workouts each day as follows. For example, your schedule might look like this…

Monday - Workout 1
Tuesday - Workout 2
Wednesday - Workout 1
Thursday - Workout 2
Friday - Day Off
Saturday - Workout 1
Sunday - Workout 2

Repeat for at least 30 days, working hard (pushing yourself when practicing), and I promise you’ll
make big improvements to your ball handling!

If you have any questions, feel free to reach out to me.

And if you want an all-around workout program to improve your shooting and scoring, check out the
primary training program that I use with most of my clients:

The Sequential Scoring System

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