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Skip To My Lou Dribbling Program
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- AND1 moves - Defence - Dribbling - Jumping - Offence - Plyometrics - Shooting - Strength - Stretching - Tips - Quickness |
Tennis ball drills - 5 min dribble a tennis ball around like u would a basketball. Do these drills with wrist weights and gloves. Backwards dribble running - 1 minute- dribble while running backwards. Windmill around legs w/dribble - 1 minute- dribbling between legs in a windmill type motion. V-dribble between legs -1 minute between each leg-dribble between one leg for a minute then switch legs. Dribble behind back - 1 minute- dribble behind your back. Defense dribble - 2 sets of 50 dribbles with each hand- in a crouch position like you are under pressure with your guide hand up to keep defenders away dribble low and hard as fast as possible. Figure 8 dribble - 1 minute- while walking dribble between your legs. 1 minute rest
Pound 1, 2, crossover - 1minute each hand- dribble twice then crossover and repeat then switch the hand u do the pound 1,2 in. Spider dribble - 2 minutes. Side v dribble - 1 minute on each side- like the yo-yo dribble with the ball at your side dribble back and forth. Front v dribble - 1 minute with each hand- same only in front side to side. Between the legs behind the back - 1 minute each direction- dribble between your leg and then immediately behind your back then switch the leg you are dribbling between. Dribble with right hand two minutes dribble with left hand two minutes. 1 minute rest
Windmill around legs w/o dribble -1 minute each direction- around your legs in a windmill motion without dribbling then switch directions. Circles around head - 2 sets of 50 each direction. Circles around waist - 2 sets of 50 each direction. Circles around ankles - 2 sets of 50 each direction. Circles around individual leg - 2 sets of 50 each direction 1 minute rest. Fingertip taps in front of body - 50 taps- stick your arms out and tap the ball back and forth repeatedly. Crossed leg circle dribbles - 1 minute- sit crossed legged and dribble around your body. Different strokes - 1 minute each way- kneel down trying to dribble as low and fast as possible, first dribble with both hands, then pinkies, then ring fingers, then middle fingers, then pointer fingers, then thumbs, then karate chops, then with the back of your hands, then fists. Sit on a chair dribble under 1 leg then the other then both then like hot sauce in vol 3 with circles- 3 minutes. Laid back dribble - 1 minute- lay down and dribble behind your head. Walking reverse crossover dribble - 1 minute- walk and dribble under your leg to the other side and repeat. Dead ball - do drill 15 times with each hand- while kneeling place the basketball in front of you on the ground then with your right hand hit the basketball with the back of your hand causing the ball to bounce up then with your palm try to get the ball to dribble. Lights our dribbling - 3 minutes- dribble in a dark room and do all the moves you can think of. Do the same drill but with no gloves or weights - 5 minutes. Do this workout 5 times a week. Try and always keep tapping on something. Pick out a move on one of the mixtapes and or nike commercial and try to master it as best as you can try to master a new move each week. Also try to carry a tennis ball or basketball wherever you go and dribble around with it. |
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