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Bone Collector's Dribbling Program
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- AND1 moves - Defence - Dribbling - Jumping - Offence - Plyometrics - Shooting - Strength - Stretching - Tips - Quickness |
Exercise/Minutes Dribble - half min. each hand (total 1min) Through the legs high - 1 minute each leg Through the legs low - 2 minutes each leg (total 4min) Inside out Dribbles - half minute each hand (total 1min) Fake 2 cross - 2 minutes Pound 1,2 cross - 1 minute Yo yo dribble - 1 minute each hand (total 2min) Behind the back - 1 minute Studder drive - 2 minutes each side/hand (total4min) Cross jab - 1 minute each hand (total 2min) Figure 8 - 1 minute Spider dribble - 2-3 minutes Chair dribble - 3-5 minutes Do the exercises as specified
Dribble - just dribble with ur left hand and right hand. Through the legs high - dribble through the legz without bending or crouching down back and forth. Through the legs low - dribble back and forth through your legs fast and low, crouch down a bit. Inside out dribbles - cross fake, bring the ball in and back out in a crescent shape, use body motion. Fake 2 cross - fake left then cross right, vice versa. Pound 1, 2 cross - dribble twice and then cross. Yo yo dribbles (v dribbles) - with one hand dribble from left to right, right to left. Behind the back - dribble behind your back, back and forth. Studder drive - studder, fake, hesitate, (whatever u want to call it) then drive (2 steps drive is good for practice). Cross jab - jab with right to the left side and bring the ball over like ur driving, vice versa. Figure 8 - dribble around ur legs in a figure 8 usin small low dribbles. Spider dribble - right to left, left to right (thru the legs), right to left (behind the back), left to right (front 2 back thru legz) etc. NOTE: The basketball and ur legs stay in the same spot, the ball can move a little a bit relatively in the same spot, dribble low. Chair dribble - sit on a chair with ur legs out in front of u, feet on ground, and dribble under your thighs bhind ur lower legs, u can be creative by dribbling while moving ur legs or freestyling on a chair. Do this program mon-fri and practice over the weekends but u do not have to do specified time.
After 2-3 weeks after doing this program try doing the following exercises with your eyes closed:
After doing this program for about 5 weeks you will have handles as good as the Bone Collector's.
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