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Basketball Systems, Skills & Drills
 

Dribbling
Pro Training workout #4


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Pro Training (YouTube)

Create space (retreat dribbles).

See YouTube video - Pro Training workout #4, also Dribbling - Pro Training workout #5, workout #6.

1) Stationary

20 reps each, 2 sets.

a) V-dribble series,

- right-hand front
- left-hand front
- right-hand side (right foot back)
- left-hand side (left foot back).

b) Stationary protect drill

In a closed stance protecting the ball, take two pound dribbles, crossover, continue for 20 reps. Progressions

- between the legs
- behind the back.

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2) Fullcourt ballhandling

Take 3 dribbles forward, 2 dribbles back, crossover, explode, go upcourt and back, progressions,

- between the legs
- behind the back.

2 sets each.

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3) Retreat dribble layups

3 cones. Start out top, explode at the cone on the right, retreat dribble back to the top, crossover.


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Attack the other cone, retreat, crossover, attack with the right hand, finish at the rim.

Repeat with between the legs, then behind the back.

3 makes for each move, after 9 makes switch sides and go the other way.

Progression - pull-up jump shots.

See Dribbling - Altizer moves-counters, Pro Training workout #6 (Combo-move retreat).

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4) Toss-out retreat finishes

4 reps each. 3 cones on each side, toss the ball out to the furthest cone from under the basket and follow.

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Attack the baseline cone, do one retreat dribble, crossover and finish.

Repeat attacking the middle cone, retreat dribble and crossover baseline.

After 4 makes, repeat using between the legs then behind the back, then do the same on the other side.

Progression - pull-up jump shots.

See Dribbling - Change of pace.

Finish the workout with at least 20 made free throws.
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