1-Ball Pro Progression
Note: Perform all dribble series while being on the move. Progress through the below dribbles working from basic to intermediate to advanced.
Note: Reference the diagram to see the placement of cones on the court.
Attack each cone with a strong setup dribble. At each cone, you will make an offensive move to get by your defender (cone). After you attack the last cone explode to the basket for a finish at the rim.
Set 1: Crossover dribble at each cone (3 reps)
Set 2: Between the leg dribble at each cone (3 reps)
Set 3: Behind the back dribble at each cone (3 reps)
Set 4: Spin move at each cone (3 reps)
Set 5: Alternating moves at each cone (3 reps)
Weighted Ball Passing
Note: Concentrate on passing with both hands by using your wrist and thumbs. Hands/fingers will feel this if doing the drill properly.
Set 1: 10 chest/10 bounce passes from 15 Ft.
Set 2: 10 chest/10 bounce/10 overhead passes from 30 ft.
Set 3: 5 chest/5 bounce/15 overhead passes from 45 ft.
1-Hand Snap Series
Note: This drill is designed to build hand strength, make you uncomfortable and improve your overall passing skills.
Drill: Pound dribble the basketball into an outside hand push pass.
High School Workout: Stationary strong hand/On the move strong hand (10 reps)
College Workout: Stationary weak hand/On the move strong hand (10 reps)
Professional Workout: On the move strong hand/On the move weak hand (10 reps)
Place cones on either the 5 or 7 spots on the floor, dribble with either R or L hand around each cone finishing at the rim with one of these lay-ups from each spot: Regular, Inside Hand, Strong Hand, Power (2-foot finish), Reverse, Weak Hand. Challenge yourself by staggering the cones in a zigzag formation to work on dribble moves into the various finished at the basket!
Bonus: 6 Keys to a Great Workout