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Newmove dribbling program
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- AND1 moves - Defence - Dribbling - Jumping - Offence - Plyometrics - Shooting - Strength - Stretching - Tips - Quickness |
Word up!
This is my own dribbling programm designed for yall streetball and basketball playaz. This programm is absolutely free for personal use but you may not use it on your own websites. The only one way to spread it is to post a link to this site, sorry. I. Warm up:
1. The warm up and the mental part. Try to stay focused on the future activity. Think of all those moves and exercises you would be working on. Think of it while warming up and stretching. Imagine all those moves in details, in slow motion. How do you do it and how would you like to do it. As the matter of fact the mental part is the most significant in practice. You have to remember all this programm by heart so it will save your time afterwords. And it will give you the confidence while completing the exercises. 2. Stretching. Before you proceed to the exercises by themselves make sure that your body is ready at 100%. Prepare all the joints and muscles to the upcoming activity. Stretching must bring no pain. If you feel any discomfort while stretching you must stop it immidiately. II. Visualize it:
If you know the technichal part of some move is the most important one. When you'll study it to know it by heart then you'll succeed to do thr move properly. a) Repeat all the moves you can think of in front of the mirror. Do not dribble the basketball - just imitate the dribbling. Look at yourself in the mirror and see how do your moves look like. Watch all the fakes, crossovers and spin moves etc. Try to improve those every day. b) Dribble with the tennis ball. It's very important that you dribble it like if it was a basketball , never palm it. Just dribble like if it was the basketball. Try to do that excercise in front of the mirror so you're able to watch yourself. c) At last proceed to the dribbling with the basketball. Do it also in front of the mirror. The truth about it is that your're always able to see your mistakes in completing some moves so you're able to improve. III. Excercises:
1. Low dribble. Do as very low dribble as you can. Never look on the ball. First do the dribble with your left hand then with your right. Tip the ball with your fingers. 2. Figure eight dribble. Do a figure eight around your legs. Try not to move your body but your hands only. Never look at the ball. 3. Low figure eight dribble. Do an extremely low figure eight around your legs. As low as possible. Try to do it as fast as you can or even faster. 4. Behind the back. Do a behind the back dribble nonstop. Do it low then high then low again. Add fakes with your body. 5. AND1 moves. Do as many of AND1 moves as you can. Limited to 15 minutes. Just do the moves. 5. Between the legs behind the back. Do this move first with your right then with your left. Try to add fake moves with your body. 6. Between the legs. Dribble between your legs while walking around. Change the directions, walk backwards, do it low, do it high but keep dribbling between your legs. Do that exercise for 10 minutes. 7. Spin moves. The spins are the most challenging moves for all players. Try to improve your spin every single day. Do as many species of spin moves as you can think of. Do those spins + between the legs, spins + behind your back, double spins etc. Limited to 15 minutes. IV. Post stretching:
Do the stretching after you complete this program. While stretching try to stay focused on the exercises you've done. Try to figure out your mistakes in completing some moves and think of how you may improve. I've done this prog 6 days a week and now you know who I am - NewMove a.k.a. AND1masta. Now you know why do they call me New Move. |
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