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By Troy Wright • Updated: 08/06/20 • 9 min read
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Traveling in basketball seems like a simple base concept. Does it really need an explanation? Yes, when you are trying to teach your 6-year-old son you have to be able to put it into words. This is not an article about AAU traveling basketball teams, although it is a big topic in its own right.
Sometimes a picture is worth a thousand words so a video may even be better. The video below gives you some detailed information on traveling in basketball and how not to do it (if that is your goal). Then continue reading to go deep and become a basketball traveling expert.
NBA Definition of Traveling in Basketball
The official NBA definition of traveling is much longer than you would think was needed. In Section 13 it goes like this:
A player who receives the ball while standing still may pivot, using either foot as the pivot foot.
A player who gathers the ball while progressing may take (1) two steps in coming to a stop, passing or shooting the ball, or (2) if he has not yet dribbled, one step prior to releasing the ball. A player who gathers the ball while dribbling may take two steps in coming to a stop, passing, or shooting the ball.
The first step occurs when afoot, or both feet, touch the floor after gaining control of the ball.
The second step occurs after the first step when the other foot touches the floor, or both feet touch the floor simultaneously.
A player who comes to a stop on step one when both feet are on the floor or touch the floor simultaneously may pivot using either foot as his pivot. If he jumps with both feet he must release the ball before either foot touches the floor.
A player who lands with one foot first may only pivot using that foot.
A progressing player who jumps off one foot on the first step may land with both feet simultaneously for the second step. In this situation, the player may not pivot with either foot and if one or both feet leave the floor the ball must be released before either return to the floor.
In starting a dribble after (1) receiving the ball while standing still, or (2) coming to a legal stop, the ball must be out of the player’s hand before the pivot foot is raised off the floor.
If a player, with the ball in his possession, raises his pivot foot off the floor, he must pass or shoot before his pivot foot returns to the floor. If he drops the ball while in the air, he may not be the first to touch the ball.
A player who falls to the floor while holding the ball, or while coming to a stop, may not gain an advantage by sliding.
A player who attempts a field goal may not be the first to touch the ball if it fails to touch the backboard, basket ring or another player.
A player may not be the first to touch his own pass unless the ball touches his backboard, basket ring or another player.
Upon ending his dribble or gaining control of the ball, a player may not touch the floor consecutively with the same foot (hop).
PENALTY: Loss of ball. The ball is awarded to the opposing team on the sideline, nearest spot of the violation but no nearer the baseline than the foul line extended.
If you ever watch NBA basketball you know it is rarely called in the NBA but it can be a frequent call made in lower levels of basketball, especially in leagues where younger players are still learning.
Traveling is a violation in basketball in which the player in control of the ball, but not dribbling, makes an illegal move with their feet. A traveling violation results in a turnover, which means that the ball is awarded to the other team. Sounds pretty simple right? There are quite a few situations in which a traveling call can be made, so let’s take a closer look at what a traveling violation really is.
Key Points of Traveling In Basketball
A traveling violation can be called in several situations. There are differences in rules between youth, high school, college, and professional leagues. Here are some items Let’s take a look at some items that are common to traveling in many leagues.
Traveling calls involve the illegal movement of the pivot foot.
You can’t travel while dribbling.
Only a player who is in control of the ball can travel.
A player must be inbounds in order to travel.
Announcers look for more creative terms for traveling like “walking”, “taking steps” or I am sure legendary announcer Bill Raftery has some additional creative terms. “Up and Down” is used when a player leaves the floor and lands without passing or shooting the ball.
Pivot Foot
What is a pivot foot when we talk about traveling in basketball?
The pivot foot is a single foot (can be left or right) which must remain in contact with the floor (like an anchor). Players are allowed to spin on a pivot foot as long as it remains in the same spot and does not slide across the floor.
As long as the player has the ball the pivot foot must remain in contact with the floor while not dribbling or jumping into the air to shoot or pass the ball. The establishment of a pivot foot is important in determining a traveling call. See any Villanova basketball team over the last 10 years for textbook use of the jump stop and pivot foot.
A pivot foot is established when a player is stationary with the ball (not dribbling). Once one foot is moved, the other foot becomes the pivot foot. If a player lands on one foot first, the first foot to contact the floor is considered the pivot foot.
Pivot foot rules are a little different from league to league. There are more details on pivot foot establishment here.
Do These And You Are Traveling
Steer clear of these types of movements in most basketball leagues to avoid traveling:
Lifting of the pivot foot if one has been established.and returning it to the floor before passing or shooting.
Lifting of the pivot foot before releasing the ball to dribble.
Dragging or sliding either foot if no pivot foot is available.
A fall to the floor without maintaining a pivot foot.
Rolling on the floor.
Lifting both feet from the floor (jumping) and returning either foot to the floor before passing or shooting.
Dragging or sliding the pivot foot.
Examples of Traveling
Pivot Slide – A player is spinning or stretching and their pivot foot slides across the floor.
Up and Down – A player leaves the floor attempting to pass or shoot but never releases the ball and comes back down to the floor.
Three-Point Steps – A player gets the ball in front of the 3-point line and steps back behind the line to shoot without dribbling. If the player lifts the pivot foot it is a traveling violation.
Rebound Shuffle – A player gets a rebound and shuffles their feet or falls down.
Early Step – This is one of the most common violations. The player never thinks he is guilty. It often happens when a player is attempting to drive to the basket from a static position. A player takes a step and lifts the pivot foot before releasing the ball to dribble.
These are just a few of the ways you can travels. There are all kinds of variations. Traveling can be complicated and is the cause of many pick up basketball game arguments. Everyone on the court, and in the stands, has their interpretation of it.
The Euro-Step
The “Euro-Step” has become commonplace in the NBA and basketball in general. It can look like, and be mistaken for traveling. The player picks up their dribble while taking a step in one direction, and then takes a second step in the other direction to avoid a defensive player. Since the second step is considered a continuation of the original move off of the dribble, it is not a violation.
A New York Times article notes that Lithuanian Sarunas Marciulionis was one of the first players to bring the move to the NBA in the 1990s. Manu Ginobili, an Argentinian who played for the San Antonio Spurs also popularized the move. The Euro-step is now used in the NBA, college, and high school.
References And Resources
Understanding all of the details and rules of traveling can be very important when trying to determine a true traveling violation. Take a look at this source to see more details on rules, pivot foot establishment, and things that are allowed by different leagues. You may be surprised to learn that many of the moves you think are a violation, really are legal.
If you are interested in seeing more information on the different traveling rules in different leagues take a look here for a good summary.
A visual explanation can also be helpful to see the differences in legal and illegal moves. Take a look at this video to help you visualize what a traveling violation looks like.
Summary
Playing basketball without traveling is fundamental to basketball. Teach your kids early when they are learning the game of basketball. One final thing to note, it is not traveling in NCAA play when a player falls to the ground with the ball. In NBA play, it is considered traveling.
Some critics say the NBA allows its players to get away with traveling too much. While there are often missed or overlooked calls, the skill and speed of NBA players really make it tough for the referees to make the call.
Check out our post on an illegal screen in basketball for all the rules, tips, and tricks.
Does the NBA call enough traveling? Let us know? We’d love to know what you think (comment below)!
Troy Wright
I am a lifetime basketball enthusiast and loved playing basketball competitively through high school. I still try and play at least 3 times a week and explore all kinds of equipment and training to keep myself on the court and continually getting better. I am a college basketball fanatic and move onto the NBA when March Madness ends.
Join our community of aging athletes exchanging ideas on staying healthy to "Stay On The Court" and continue participating in the sports they love
Meaningful conversations happening daily about training, recovery, and injury-specific rehabilitation as well as sport-specific discussions on playing, coaching and refereeing your favorite sport. We welcome experts and those with curious minds seeking answers.
Join The Stay On The Court Community!
How to Avoid Traveling before the First Dribble
The first tip Coach Dave Harrington of Evolution basketball shared with me on how to avoid traveling before the first dribble was to immediately sit and get low. On virtually every catch this is what players need to be doing. It is much easier said than done. Bentley University’s Associate Head Coach C White (whom I spoke with last year) told him that girls struggle to get low. To combat this, Coach Dave drills players to get uncomfortably low in a squat with a ball. Once they are low, he pushes them to extend their pivot foot further than they are used to. Here were some other nuggets he shared with me:
Catch on a Jump stop
Either foot can be used as a pivot foot if a pass is caught on a jump stop. We wrote last year that there is a case to be made for players to practice pivoting on one foot. The greatest players in the world pivot on their weak foot more than ninety percent of the time. Here is the case to be able to pivot on both feet.
First of all, there are still those ten percent occasions for great players where the defense dictates that you move in the direction you are less comfortable to go. Second, these players that get flagged for traveling are not Kevin Durant or the best players in the world. Third, the defense has to respect both feet when the ball is caught on a jump stop. Fourth, as Coach Dave stressed refs love to call pivot foot error travels. Catching on a jump stop creates less for them to think about. Fifth, a player is more likely to be balanced when they catch. Even if they are leaning one way on a jump stop catch, they can take the step in the direction that they are leaning and not get called.
Jab Step & Reverse Pivot to Avoid Traveling
Coach Dave’s point about catching and squatting also applies to a bad habit he routinely sees in the jab step. Players are not low enough when they jab. When they are overly vertical, they lack explosiveness and balance. This combination leads to the wrong foot coming up and a travel call. To build this skill into a player’s consciousness, he has players use a ladder and step at the defender and at forty-five degrees with both feet.
In addition to the flaws of the jab technique, Coach Dave also notices a dearth of reverse pivot moves. This is especially true with post players who catch the ball most of the time with the back to the basket. If these players utilize a reverse pivot, they immediately put pressure on help defenders to shut down cutters.
Transition Offense Tips
Initially Coach Dave wants young players and teams to understand lanes, how to find a trailer, and get a lay-up. This spring he has coached a team that is using transition a little differently. The team is a stronger shooting team with just one forward and many guards. In today’s game, the emphasis on the three is not anything new of course. What I liked is that he is specific in what he wants from his team on the three balls. He will issue challenges such as getting an open three four seconds after the ball gets over half-court or get a three after only three passes. I also liked how Coach Dave broke down the why behind this philosophy.
Why Shoot 3’s in Transition
Great looks. There is a higher probability of getting a clean look in transition than the quarter court where all ten players are stuffed together. Traditionalists might argue that you can get closer, but there is also a chance that when the defense is set that contested close shots are harder than uncontested far shots. Not to mention that the possibility of a turnover increases when open shots are passed up.
The math equation. If the percentage of two-pointers made is less than 1.5 times the percentage of three-pointers made, it’s a good idea to shoot more threes. This is where knowing your team’s strengths and weaknesses is critical.
Speeding up the pace. Teams that are deeper and guard-oriented benefit from playing fast. Again, know your team.
Size becomes less important. Open shots being emphasized translates to shot blockers being less of a factor.
Really fun to play. Players are motivated. They are more likely to put extra time in working on their shot when they know that they will get to put their work to use.
Half-Court Offense
A common theme with Coach Dave and Coach Randy at Evolution is keeping it simple. Set plays are not emphasized. Players should ball screen instinctually based on the situation rather than have a call. What Coach Dave did want was players to react correctly when he would give them cues within the play such as a reversal dribble hand-off until a backdoor cut was open. The NBA game has helped him think about mismatches. In 5 on 0, he wants to show players how to screen for one another to get a certain matchup. Then, see if players can execute that in 5 on 5. Executing includes ensuring that players do not force shots once the mismatch is in place.
Philosophy Stuff
One great takeaway Coach Dave had was in regards to where players are spending their time. He will tell players that are addicted to social media to take as many free throws as they get likes on their Instagram photos or to work on the weak hand the same number of minutes that they send messages on Snap Chat. It is a way to relate to players that those things are distractions from bigger goals and that they are not doing everything possible to reach their potential.
I have always believed in the philosophy that if you want to be the hardest working player, there’s nothing stopping you from doing that. Talent, height, and athleticism all have innate features to them, but effort does not. In a similar way, Coach Dave wants his team to not only be the hardest working teams, but also the best I.Q. teams. This is what he is going for when he says he wants players to instinctually find and exploit mismatches, search for a great shot, or set ball screens without calling a play.
AAU Haters
There are many people out there who argue AAU is not worth driving two hours to play. There are four tiers of player according to Coach Dave: developing, competitive, elite, and advanced. For the elite and developing players this sacrifice might be too much. He argues that for the elite or advanced players who want to play in college, AAU is an absolute must. High school leagues do not guarantee a challenge as many games are blow outs. AAU does not guarantee a challenge either, but by playing more games against upper tier competition the probability increases. More importantly though, it is much easier to get recruited since college coaches can scout more people that they are interested in. These same coaches might not go to a high school game if they are not sold on a player.
General, Transition AAU basketball, Dave Harrington, Evolution basketball, half court offense, jab step, jump stop, reverse pivot, Transition Offense
Injuries in basketball - types of injuries, their causes and prevention
According to statistics, every third basketball player during his sports career faces five mild, two moderate and one severe injuries. Injuries in basketball can put a player out of action for a long time, and therefore special attention in this sport should be paid to the prevention of player injuries.
Consider what kind of injuries in basketball, and what rules must be followed to avoid them.
The most common injuries when playing basketball
Abrasions and bruises are, of course, the most common injuries when playing basketball. Such injuries do not require specialized treatment and it is enough for the player to treat the wound and, if necessary, apply a cold compress. But there are more serious injuries in this sport.
Most common basketball injuries and first aid:
Anterior cruciate ligament tear. With this injury, the player's knee loses stability and may move to the side. The main causes of ACL rupture are abrupt stop, unsuccessful landing and lateral movement. First aid for torn ligaments - applying cold to prevent swelling and immobilize the joint. The victim must be urgently taken to the hospital for fixation of the joint. In case of untimely access to a doctor, treatment is carried out surgically;
Ankle sprain. The main cause of a sprain is a sudden change in direction of movement, in which the foot turns inward or outward. In case of sprain of the ankle joint, first aid consists in applying cold to the injury site and complete rest for 48 hours in the position of the leg above the level of the body with the imposition of a fixing bandage. After the swelling is reduced, the athlete is required to wear a fixing bandage until complete recovery;
Achilles tendonitis. Achilles tendon injuries are the most common injuries in basketball. Injuries occur when there is excessive stress on the foot while jumping. With a sharp pain in the heel area, it is required to immediately provide the athlete with peace and apply cold. Next, the victim must be shown to the doctor. Treatment consists in fixing the leg until complete recovery, followed by rehabilitation;
Injuries of fingers. Despite the fact that in basketball the fingers receive a significant load, their injuries account for only about 11% of all injuries. Most often, players experience finger sprains and joint damage, but there are also fractures. First aid in case of damage to the finger - cold and see a doctor. For proper diagnosis and adequate treatment, an x-ray of the injured finger is required;
Head injuries. Players receive such damage during collisions and falls. Most often, these are mild concussions. Even with a slight concussion, the victim must be taken to a medical facility. The recovery period depends on the severity of the injury and includes complete rest and taking prescribed medications.
Types of injuries in basketball
Injuries in basketball, as in any sport, are of three main types, they are:
Acute. Such damage occurs when a sudden sharp overload of muscles or joints. In case of acute injury, the victim must be taken to the doctor as soon as possible. With timely medical care, full recovery occurs in 90% of cases;
Chronic. Such types of injuries in basketball are most often the result of improper treatment, as well as the player entering the field contrary to the recommendations of doctors. Chronic injuries are difficult to treat and it is not uncommon for a player to require surgery;
Fatigue. Fatigue damage occurs due to the constant load on certain muscle groups as a result of monotonous movements. The most common injury in basketball players is the knee and ankle.
Causes of injuries in basketball
Recent studies have shown that the causes of injuries in basketball often depend on the age category of players. For example, in children's basketball, craniocerebral injuries, bruises and fractures most often occur, while chronic and fatigue injuries predominate among representatives of adult basketball.
Causes of childhood injuries:
Violation of the training schedule and technique;
Neglect of warm-up and stretching;
Disobedient players;
Shortcomings in the organization of competitions;
Poor equipment of sports halls.
Causes of adult injury:
Early return to play after illness;
Body overload;
Violation of the training regimen;
Rudeness during a duel;
Overwork and overtraining.
These are the main causes of injuries in basketball, but there are also accidents that can lead to serious injuries, even if the player is disciplined and strictly follows all the recommendations of the coach.
That is why every basketball player should have reliable sports insurance. Athletes' insurance is a mandatory condition in professional sports; without a policy, an athlete cannot be allowed to participate in training camps and competitions. Particular attention should be paid to children's insurance.
In the insurance calculator you can calculate the cost of child insurance with 24/7 coverage and worldwide coverage.
Injury prevention in basketball
Every athlete should know how to avoid injuries in basketball, because following simple rules will help maintain health and build a successful sports career.
Accident prevention in basketball includes:
Mandatory warm-up before practice;
Compliance with the regime of exercise and rest;
Compliance with doctor's recommendations in case of injury;
Seek medical attention in a timely manner;
Drinking habits;
Compliance with diet;
Compliance with all instructions of the coach;
Acquisition of high-quality sportswear;
Keeping a sports diary to track the results of classes.
Injuries in basketball are not uncommon, but by adhering to the rules of prevention, they can be easily avoided. If you are just planning to sign up for basketball or want to send your child to the section, check out the list of sections in our catalog. Here you can pick up a section in your city to start a sports career.
How to learn to play basketball from scratch
“School 2.0” is the best educational project in the history of Russian basketball, which has collected in one material all the basic skills that are needed for those who want to jump like Michael Jordan and throw a three-pointer like Steph Curry. We literally chew on you how to play basketball and become cool. Lots of videos are included.
Passion for basketball usually begins with the ball hitting the basket. Do not deprive yourself of this pleasure, learn to score from under the basket, then from two steps ... But after that, you should think about what elements to master in order to become a “correct” basketball player. We won't let you get bored - we won't fill all basketball practice with boring stops and turns. But in general, you can’t do without it, because the correct work of the legs, the habit of standing firmly, not mincing, not taking extra steps, quickly and correctly changing the direction of movement is an absolute must for a basketball player. Plus, of course, dribbling and passing.
In general, to start the basketball path, School 2.0 recommends exercises to develop the following skills during basketball training:
Shooting
Footwork
Transmission
Maintenance
Do two or three dozen workouts, combining the exercises from the following list, and you will notice real progress. Start each workout with 2-4 minutes of quiet running and such a joint warm-up:
Exercises are performed one after the other without stopping.
Shoulder warm-up. Stand up straight and stretch your arms out to the sides. Make circular movements with straight arms 10 times forward, then 10 times back.
Pelvic warm-up. Put your hands on your belt, feet shoulder-width apart. Perform rotations in the hip joint, as if twisting a hoop, 10 times in each direction.
Back warm-up. Bend your elbows and press to your chest, feet shoulder-width apart. Do rotations in the lower back 5-10 times in each direction.
Knee warm-up. Stand up straight, feet together. Squat down a bit and put your hands on your knees. Then perform rotational movements with your knees, helping yourself with your hands. Do 10 times in each direction.
Ankle warm-up. Put your hands on your belt. Place one foot on the toe slightly behind you. Resting on your toes, do 10 rotations in the ankle joint in each direction, then change legs.
Squats. At the end, do 5 deep squats, keeping your heels on the floor and extending your arms in front of you.
Shooting
Get used to throwing correctly right away - with one hand (the other can only hold the ball), with reverse spin. The forearm is perpendicular to the floor, the arm straightens completely, the hand “closes”. Listen to how the ball blows up the net - it's a thrill.
1. Shooting stand
Stand straight, feet shoulder-width apart, ball in hand.
At the signal, take a throwing stance, and at the next signal, return to the starting position.
Ready to throw: legs bent, back straight, slightly tilted forward. Throwing hand behind the ball (not sideways!), the second hand holds the ball in front-side.
Raise the ball to shoulder level.
Repeat 10 times with right and left hand.
2. One-handed throw on the spot
Get into the throwing position. The ball lies in one hand at the level of the head, the elbow is directed forward, the second hand does not help.
Squat down a little and with the simultaneous extension of the legs and elbow, throw the ball up in front of you. Stay in the final position until the ball hits the floor.
Repeat 10 times with right and left hand.
3. Throw with one hand into the ring from one meter
Stand under the ring, the ball is in your hand at shoulder level. The other hand does not help!
Squat down and at the same time extend your legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
Try to hit the ball in the corner of the rectangle drawn on the shield, then the ball will be in the ring.
Throw from different positions. 10 times with the right and left hand.
4. Medium throw
Stand at a distance of 3-4 meters from the ring and take a throwing stance. Sit down and with the simultaneous extension of the legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
Throw from different positions.
Stand a few meters from the ring. Make yourself an autopass, take a small jump forward, catch the ball, take a shooting stance, and hit the basket.
Perform the exercise 10 times with your stronger arm.
5. Two steps - throw
Stand three meters from the ring. Take two steps from the spot and throw the ring.
Get on the three-point line. Take a couple of hits with the ball, then two steps and throw the ring.
From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
Try to hit the ball in the corner of the rectangle drawn on the shield.
Repeat 10 times with right and left hand.
6. Two steps - low shot
Get on the three-point line. Take a couple of hits with the ball, then two steps and throw from the bottom of the ring.
Stand three meters from the ring. Take two steps from the spot and throw the ring from below.
From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
Try to hit the ball in the corner of the rectangle drawn on the shield.
Repeat 10 times with right and left hand.
Footwork
Glue your feet to the floor. No extra steps! Otherwise - "jog", whistle, give the ball to the opponents.
1. Jump stop
The exercise is performed on the spot. Make yourself an autopass, catch the ball with two hands and at the same time do a two-foot jump into a basketball stance.
Determine the axial (supporting) leg and perform turns on this leg forward and backward.
Then imitate the following sequence of actions: take the ball in your hands, being completely in the air; land on both (!) feet at the same time; do turns around the same (!) leg.
Repeat the exercise 10 times: 5 times turning on the right foot and 5 times on the left.
2. Stop by steps
The exercise is performed on the spot. Make yourself an autopass, catch the ball with both hands and stop at the same time with two steps into the basketball stance.
The axial (supporting) leg will be the one with which you took the first step - on this leg, perform forward and backward turns.
Repeat the exercise 10 times: 5 times turning on the right foot and 5 times on the left.
3. Zigzag without a ball with a jump stop
All changes in the direction of movement are made by a clear turn around the near leg - even through the “face”, even through the “back”. This is very important in basketball!
4. Zigzag without a ball with a stop in steps
It is performed in the same way as the previous exercise, but the stop at the cone is one-two, not a jump.
Transmission
Mastering the culture of passing will not only earn you the respect of your playmates, but it will also give you a lot of fun. Maybe even more than hitting the ring.
1. Passing with two hands into the wall
Stand 3-5 meters from the wall. Pass the ball into the wall with both hands from the chest.
Hold the ball with both hands from the sides and direct it to the wall with a wrist movement. As a result, the arms at the elbows should straighten, and the hands should “close”.
Move further back to make longer passes. At the moment of such a transfer, one leg takes a step forward. Catch such a transmission from the floor.
Repeat the exercise 15-20 times.
2. Passing with one hand into the wall
Stand 3-5 meters from the wall. Pass the ball into the wall with one hand from the shoulder.
Hand behind the ball, thumbs up. Carpal movement.
Repeat the exercise 15-20 times for each hand.
3. Lying One-Hand Pass
Lying on your back, pass with one hand up.
Repeat the exercise 15-20 times for each hand.
Dribbling
Great basketball dribbling is the key to all doors. Not to mention how effective it is.
1. Palms on the ball
Take the ball in your hands and move it from hand to hand, hitting it with your palms.
Start slowly and then speed up. 15 seconds slow, 15 fast.
Repeat 1-2 times.
2. Ball on fingers
Quickly toss the ball with your fingertips from one hand to the other: raise and lower in front of you; sit down and get up; raise and lower in motion.
Perform each exercise 2-3 times for 15 seconds.
3. Ball around the body
Move the ball from one hand to the other as quickly as possible: around the body; around the head; in a basketball stance around the leg; in a basketball stance figure eight around the legs.
Do 5 repetitions in each direction.
4. Low dribbling on the spot
Low ball dribbling in different positions:
Basketball stance, feet parallel. Dribble to the side of your foot. Free hand in defense position.
Sit on the floor and dribble from your side, moving the ball closer or further away.
Repeat 15 times with each hand. Do 2-3 sets.
5. Medium dribbling in motion
Medium dribbling of the ball (height - to the waist) in motion. Do it at speed.
Make a turn, leaving the ball in place and picking it up with the other hand.
Dribble two courts with each hand.
6. V-dribbling in front of you
Stand in a basketball stance.
Dribble with one hand in front of you in a V, with your right and left hands in turn.
Repeat 15 times with each hand. Do 2-3 sets.
7. Crossover
Move the ball in place in front of you from one hand to the other.
First do the exercise for each stroke.
Then - for every third hit.
After translation, touch the floor with your free hand.
Repeat 15 times with each hand. Do 2-3 sets.
8. Underfoot transfers
Transfer the ball between the legs from one hand to the other.
Translate every third hit of the ball.
After translation, touch the floor with your free hand.
Repeat 15 times with each hand. Do 2-3 sets.
That's it for starters. Of course, it would be nice to learn how to fly - in the sense of jumping high without a trampoline. But that's another story. If you only jump, you are a jumper. And if you have mastered these exercises, you are almost a basketball player. Then you can already learn to play in a team, in real contact conditions.
Why Andrey Kirilenko created School 2.0:
And remember,
"School 2.0"
will introduce you to people who you want to follow an example from: winners in whom at first no one believed; music and film stars going crazy about basketball; heroes who, thanks to sports, managed to overcome themselves.
School 2.0 will recommend movies and books, and they will help you move mountains. With us you will be in trend and understand that success breeds success.
“Up and Down” is used when a player leaves the floor and lands without passing or shooting the ball.
The player picks up their dribble while taking a step in one direction, and then takes a second step in the other direction to avoid a defensive player. Since the second step is considered a continuation of the original move off of the dribble, it is not a violation.
I still try and play at least 3 times a week and explore all kinds of equipment and training to keep myself on the court and continually getting better. I am a college basketball fanatic and move onto the NBA when March Madness ends. 
On virtually every catch this is what players need to be doing. It is much easier said than done. Bentley University’s Associate Head Coach C White (whom I spoke with last year) told him that girls struggle to get low. To combat this, Coach Dave drills players to get uncomfortably low in a squat with a ball. Once they are low, he pushes them to extend their pivot foot further than they are used to. Here were some other nuggets he shared with me:
Third, the defense has to respect both feet when the ball is caught on a jump stop. Fourth, as Coach Dave stressed refs love to call pivot foot error travels. Catching on a jump stop creates less for them to think about. Fifth, a player is more likely to be balanced when they catch. Even if they are leaning one way on a jump stop catch, they can take the step in the direction that they are leaning and not get called.
This is especially true with post players who catch the ball most of the time with the back to the basket. If these players utilize a reverse pivot, they immediately put pressure on help defenders to shut down cutters.
Traditionalists might argue that you can get closer, but there is also a chance that when the defense is set that contested close shots are harder than uncontested far shots. Not to mention that the possibility of a turnover increases when open shots are passed up.
Set plays are not emphasized. Players should ball screen instinctually based on the situation rather than have a call. What Coach Dave did want was players to react correctly when he would give them cues within the play such as a reversal dribble hand-off until a backdoor cut was open. The NBA game has helped him think about mismatches. In 5 on 0, he wants to show players how to screen for one another to get a certain matchup. Then, see if players can execute that in 5 on 5. Executing includes ensuring that players do not force shots once the mismatch is in place.
More importantly though, it is much easier to get recruited since college coaches can scout more people that they are interested in. These same coaches might not go to a high school game if they are not sold on a player.
Such injuries do not require specialized treatment and it is enough for the player to treat the wound and, if necessary, apply a cold compress. But there are more serious injuries in this sport. 
After the swelling is reduced, the athlete is required to wear a fixing bandage until complete recovery; 
Most often, these are mild concussions. Even with a slight concussion, the victim must be taken to a medical facility. The recovery period depends on the severity of the injury and includes complete rest and taking prescribed medications. 
The most common injury in basketball players is the knee and ankle. 
We won't let you get bored - we won't fill all basketball practice with boring stops and turns. But in general, you can’t do without it, because the correct work of the legs, the habit of standing firmly, not mincing, not taking extra steps, quickly and correctly changing the direction of movement is an absolute must for a basketball player. Plus, of course, dribbling and passing. 
Keep the final position of the straightened arm and closed hand until the ball hits the floor. 
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Do 2-3 sets. 
