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Basketball Systems, Skills & Drills
 

Dribbling
Pro Training workout #5


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Pro Training (YouTube)

Double moves, and retreat dribbles.

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

1) Stationary

20 reps each, 2 sets.

a) V-dribble series

- v-dribble crossover
- v-dribble between the legs
- v-dribble behind the back.

b) Double-move series

10 reps with each hand, pound dribble into

- double cross
- double take (between and back under)
- double between
- double behind.

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2) Double moves to half (and back)

Start from the baseline with the right hand, go back starting with the left hand, pound dribble into

- double crossover
- double take
- double between
- double behind.

Take small and fast steps, as many reps as you can.

2 sets.

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3) Double moves and finish

3 makes each. From the elbow, right-hand pound dribble, double crossover and finish with a power layup, progressions

- double take
- double between
- double behind.

Repeat with the left hand from the left elbow.

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4) V-drill

5 cones form a V out top. Attack with the inside hand, make a double move at each cone, finish at the rim, alternate sides each time, switch to the next move after 6 makes. Progressions

- double cross
- double take
- double between
- double behind.

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5) Double moves to a reverse layup

Attack a cone with the outside hand, make a double move, finish with a reverse layup, progressions

- double cross
- double take
- double between
- double behind.

3 makes each, after 12 makes do the same thing on the other side.

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6) 3 back, 1 forward

Start under the basket, facing the court, take 3 right-hand retreat (lateral) dribbles out to a cone in the corner, go around the cone, finish at the rim with one dribble.

On a make, repeat at the next cone (on the wing, go counter clockwise).

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After 5 makes, come back clockwise, dribbling with the left hand.

Finish the workout with at least 20 made free throws.
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