Pro Training workout
Pro Training (YouTube)
See video - Full ballhandling & dribbling workout.
Stationary ball control
20 times each,
- around the waist, then reverse direction
- around the right leg, then the left leg
- around the waist and right leg (figure 8), then waist and left leg.
b) Basic crossover series
25 reps each (twice is one rep), continuous
- between the legs right (between and back under), then between the legs left
- behind the back.
c) Ball control plus crossover series
One cone in front (shown), 20 times each,
- right-hand dribble side to side over the cone, repeat with the left hand
- crossovers - side to side over and back, crossover, continue
- repeat with the other hand
- repeat between the legs
- behind the back.
See Dribbling - Tauer stationary, Ballerbootcamp cones, Hanlen stationary.
Crossover lane drill
One cone on the 3-point line, another on the foul line. Do one-dribble crossovers up the lane line (pound, cross), dribble around the top cone, crossover at the next cone, finish with a layup. Make 3 layups, repeat with between the legs then behind the back, change sides for a total of 18 made layups.
See Dribbling - Halfcourt drives, Shooting - Florida dribble series.
Dribbling drill #1 (4 cones)
4 cones at halfcourt on each side, make one-dribble crossovers, explode out and finish, change sides each time, same as before, make 3 reps of each move on both sides, the next moves are between the legs, behind the back (at the last cone, wrap behind the back).
(Variation - pull-up jump shots)
Dribbling drill #2
In front of a cone, make 4 one-dribble crossovers (pound-cross 4 times), explode out for a one-dribble pull-up jump shot going right, make two then change sides (pull-ups going left), repeat at two other cones, then use between the legs, then behind the back. Total of 24 makes.
(Variation - make a double or triple move)
See Dribbling - Altizer moves-counters, Layups - Turn the corner.
Two cones. Toss a ball out to a cone at the top of the key and follow, sweep through to attack the next cone, crossover and finish, progression
- crossover pull-up
- between the legs, finish then pull-up
- behind the back, finish then pull-up.
Repeat on the other side.
Finish the dribbling workout with at least 20 made free throws.
See Dribbling - Coach Rock cones (Point-guard series), Shooting - Pistons bust-up, Billy Donovan workouts (Rip-thru pull-ups)