Exercises for dribbling for beginners and experienced players
Before we dive into the basketball dribbling exercises, here are three basic tips to get you started:
Take your eyes off the ball. Otherwise you can't see what the opponent is doing.
Lift your chin, look straight ahead and try to fix your gaze.
Give equal time to both hands when dribbling.
Your checklist to becoming a good dribbler:
Basketball dribbling exercises for beginners
Dribbling with distraction
Crossover-Dribbling
Dribbling through an obstacle course
Dribbling backwards
Advanced basketball dribbling exercises
Figure eights
Crossover with a clap
Combining dribbling exercises
Dribbling with two basketballs
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Basketball Dribbling Exercises for Beginners
Before you start the drills, you should be able to dribble in place. From there you can start pushing yourself and leave your comfort zone.
Dribbling while Multi-Tasking
In a game, the ability to multi-task to imperative.
Dribbling with distraction improves your focus and multitasking skills.
Exercise Set-Up:
Step 1: Walk across the court while dribbling.
Step 2: Talk with a teammate while dribbling.
Step 3: Shake your teammates hand while dribbling.
Crossover-Dribbling
This basketball dribbling drill is regularly used by professional players.
Crossover-Dribbling improves your ball handling and stamina.
For this exercise, stay in place and switch hands back and forth while you dribble the basketball. Slightly bend your knees and keep a straight back.
Exercise Set-Up:
Step 1: Dribble the basketball from one hand to the other until you feel confident to move on to step 2.
Step 2: Bend your knees further to decrease your distance to the floor. Depending on how high or low you dribble the basketball, the behaviour of the ball and the force you need to apply to move the basketball will change.
Step 3: Increase your speed and try to dribble as fast as possible without losing control of the ball.
Tip: To practice low and fast dribbling, alternate between dribbling the basketball with your right and left hand while sitting down.
Dribbling Through an Obstacle Course
Vary the set up of your obstacle course to keep it exciting.
An obstacle course is perfect for training your agility with a basketball. You can build and vary it according to your training level.
Here are a few ideas to get started:
Slalom with cones and flags
Gymnastic bench, over which you dribble the basketball while walking alongside the bench.
Rings into which you dribble sideways as you pass by
Sprint between two cones while dribbling
Boxes over which you run while dribbling the basketball
Lay down a small, narrow track with ropes that you dribble low to the ground through
Did You Know?
Dribbling was only added to the rules of basketball in 1910, a full 19 years after the modern game of basketball was invented. Before that, players were only allowed to pass the ball while standing still.
Dribbling Backwards
With enough practice, dribbling backwards will become child's play.
To improve ball handling and agility, try dribbling backwards.
Exercise Set-Up:
Step 1: Dribble in front of your body like normal but walk backwards while you're doing it.
Step 2: Dribble the basketball around yourself in a circle.
Step 3: Try to dribble behind your back.
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Advanced Basketball Dribbling Exercises
Got the hang of dribbling and walking at the same time? Here are some advanced techniques.
Figure Eights
The figure eights drill: The perfect exercise to train both hands.
Everyone has a dominant hand when dribbling. Being able to dribble with both hands puts you at a clear advantage and makes you a better, more flexible player.
The figure eights is an exercise that lets you train both hands at the same time. Take a wide stance and pass the ball between your legs in a figure eight motion.
Exercise Set-Up:
Step 1: Dribble a figure 8 until your can do so without error.
Step 2: Bend your knees further to decrease the distance to the floor.
Step 3: Try to increase your speed as much as possible. Very deep and fast dribblings are the most difficult. If you want to improve your skills even further, try to go as deep and fast as possible.
Crossover while being Fouled
You can practice these exercises by yourself or in a group.
This drill is perfect to get you ready for game day as it trains speed, focus and especially coordination.
Exercise Set-Up:
Step 1: Stand an arms length away from a pole or a teammate. Now do cross-overs.
Step 2: While you have the ball in one hand, touch the pole or your teammates hand with the other hand.
Step 3: Once you have internalized the exercise, you can increase your pace.
Combine Dribbling Exercises
Play a pick up match to get a feel for the game.
Pick a few dribbling exercises you want to perform in a set order or combine with each other. This lets you recreate a game situation and train more effectively.
Here are a few possible combinations:
Crossover twice in front of your body immediately followed by two crossovers behind your back and a figure eight through your legs. You can repeat this as many times as you like while trying to get faster.
Set up cones and move back and forth between them. Perform a different exercise at every cone. Try to move as quickly as possible in order to practice quick changes of direction and improve your reaction times.
Tip: To make the exercise harder, you can let teammates distract you by letting them slap you on your arms, provoke contact or get in your way.
Dribbling with Two Basketballs
With two balls you can train both hands.
Dribbling with two balls simultaneously is a great way to train both hands. You can set up this exercise with varying levels of difficulty.
Exercise set-up:
Step 1: Dribble both balls simultaneously while standing still.
Step 2: Dribble while moving.
Step 3: Juggle the balls with the help of the floor. Push one ball towards the ground and throw the second ball into your other hand. With your free hand, catch the ball that's bouncing up from the floor. Try to increase your speed as you get better at the exercise.
Practice Makes Perfect
These exercises will help you along your way to mastering the dribble. You can read up on the rules of basketball to make sure that you don't commit any fouls while dribbling.
Looking for another challenge? Perfect your jumpshot or dunk.
Don't yet have your dream basketball kit? We have everything from socks to jerseys for your team basketball kit. Create your very own jersey design in our 3D Kit Designer.
Running sprints does not always translate to moving quicker on the basketball court. There are a few key elements that are required to improve your basketball speed. Most of the time speed is only recognized on the defensive end of the court, or accelerating with the basketball. Driving down the court for a breakaway layup is a great way to show off an athlete’s speed. This specific drill combines the power of Kbands Leg Resistance Bands, and a six cone toss drill to amplify your speed training. Take a look at the video below as we analyze the training techniques used to compete at your best.
After watching the training video you see the proper angles to take to increase your speed on the basketball court. Your partner will throw the cones in a challenging angle where you will have to react and accelerate. The cones can be behind you slightly, in front of you, or directly out to the side. The important element is that your partner is challenging distance and reaction time. There should be no hesitation after rounding each cone. As you come up to the last cone you will complete a jump shot or layup.
To begin this drill, strap your Kbands on just above the knee. Anytime that you complete running drills for basketball with Kbands you will feel the difference. Every stride will become more challenging. Every stride you need to drive through and focus on being explosive. The muscle built during these repetitions will increase your basketball speed quickly. If you find that there is too much resistance while using the bands, be sure to cut down on the repetitions before over training. Complete a combination of resisted and unresisted repetitions during this workout.
How Often Should I Do This Drill To Increase My Speed
More advanced athletes should complete 8 to 10 repetitions of this specific workout. Novice athletes should begin with 5 to 6 resisted repetitions. After you build some muscle, you can then add resisted repetitions. Depending on what rep range you fall in, you will then move into unresisted repetitions. Unclip the resistance bands and complete another 2 to 4 repetitions unresisted. This is a great time for you to move with the feather like feeling without resistance. With complete muscle activation your legs will feel light. Run fast and be explosive. Similar to lifting weights, your body will have the ability to accelerate more quickly. Push yourself through the unresisted phase for maximum results.
The Secret To Speed Training
The real secret behind speed training is maximizing your genetics. By completing every repetition with 100% intensity you will ensure your body is maximizing it’s ability to form muscle tissue. Not every muscle group is created equal. Between fast twitch and slow twitch muscle fibers, your body is designed to perform at a certain level. But working at 100% intensity, with resistance, you will be able to maximize your fast twitch muscle fiber recruitment during each repetition. Focus during every repetition on moving as quickly as possible under control. Focused activation will take your body to the next level.
The next element of increasing speed is technique. Your body must move efficiently and under control accelerating at the right moments. Decelerations must also be under control. If you train to be in control of your entire body moving in any direction, ready to accelerate, then your speed on the field will increase. In the game of basketball it is not essential that we have the fastest 40 yard dash. It is more important that we can move quickly in short distances. Pay attention during this drill as we move from cone to cone. Your arm movements and feet must be in sync. Small patter steps on the way to the cone will help slow the body down under control. Driving forward off the back leg will help gain ground forward when you accelerate to the next cone. Footwork is key to your long-term success when building speed in basketball.
What's Next For Your Speed Training
Here at kbandstraining.com we have hundreds of basketball drills that are focused on developing your speed and acceleration. Click basketball training and scroll through all of the drills that we have here for you. You can focus on shooting, dribbling, defensive work, or even ball handling. Every exercise will help develop your skills with resistance training. Please let us know if you have any questions about your training, or our fantastic training equipment by utilizing the contact us tab near the top of the website. We are available whenever you need us.
Moving, stopping and turning | Basic Techniques
Basketball technique, except for ball possession (catching, passing, dribbling and throwing into the ring), includes the player's movement on the court. A basketball player must be able to run at different paces, stop quickly, change direction, make unexpected turns, good jumps and a whole range of distracting movements that disorientate the opponent and help the player's freedom of action on the field.
The movements of a basketball player must be varied, based on jerks in different directions. A basketball player during the game should always be at the start before the maximum exertion of forces, all the time he should be ready either for a rapid breakthrough or for an abrupt stop.
Especially important is the ability to move with and without the ball at a variable pace. It is not difficult for a defender to "hold" an attacker who is constantly moving at the same pace and in the same direction. Having adapted to this pace, he easily copes with this task. Another thing is if the attacking player often and abruptly changes the pace and direction of the run. A sudden stop after a dash and a new dash in the other direction completely disorients the defender and allows the attacker to break free of his control even for a moment. This time is enough to receive the ball and shoot the basket.
Skillful movement of the player on the field helps him to increase his maneuverability in difficult conditions of the game, i.e. the ability to act actively. The player's maneuverability depends on his ability to maintain the balance of his body in any position. Balance depends on the location of the body weight, which should be distributed on both legs as much as possible at all times. Loss of balance most often occurs if the player acts on straight legs. Legs bent at the knees allow the player to always maintain balance and move equally well in any direction, stop abruptly and change direction.
If a basketball player has lost his balance, then, if necessary, to change the direction of movement, he must first expend time and energy to restore balance and only then change direction. Unskillful movement requires an extra expenditure of energy, time and causes many errors.
A player of the attacking team, using his movement skills (good start, sudden stop), seeks to break away from the defender and go to an empty place to receive the ball or go with the ball to the backboard.
Running . The player's run on the court must be very fast and varied. A basketball player must be able to run forward, backward, sideways, etc. Due to the small size of the court, he rarely has to run more than 12–15 m, more often 5–7 m. It is known that in basketball it is quite enough to break away from the opponent by 60-90 cm to receive the ball or even throw it into the basket. This requires a sharp start and speed of the first steps. For these one or two steps you can always get an advantage of 30-40 cm; this is enough to be inaccessible to the enemy. The effectiveness of a jump start is increased by its unexpectedness.
The beginning of the movement depends only on the attacking player, and this gives him a great opportunity to take the initiative. The start can be taken from a place and on the move - a change in pace with a jerk. A sharp decrease in pace or a sudden stop can also help to break away (behind) from the opponent. A sharp start, a fast run and a different pace of running (acceleration and deceleration) are necessary for every basketball player.
Player stop . A basketball player in a game, moving along the court with or without the ball, if necessary, must be able to stop abruptly at any speed without making a run so as not to lose the ball. The art of a good stop can be mastered only through long and hard work. The faster the movement, the harder it is to stop. The stop mainly depends on the work of the legs (their strength and ability to place the soles of the feet correctly) and the work of the torso.
When moving slowly, a stop can be made with a large step of one (either) foot forward to stop.
Harder to stop when running fast or very fast. To stop while running fast, the player takes one longer step and puts the main emphasis on the foot that first touches the ground after this step. The second leg, landing later, consolidates the stop and, together with the back tilt of the body, eliminates the danger of further movement by inertia (jogging or falling).
When running very fast, the stop must be carried out by jumping with simultaneous landing on both half-bent legs and turning the body by 90 °. The player, in addition to turning, must deflect the body in the direction opposite to the movement. This is necessary to overcome the inertia of the body obtained during fast running. After the jump, the legs should be shoulder-width apart and land simultaneously on full feet with the desire to switch to gliding. Stopping after any pace of progress, the basketball player must strive to maintain the balance of the body on both legs at all times.
Jumping . The game uses a wide variety of jumps. With the help of a jump, you can intercept a high-flying ball sent by a partner or opponent, take possession of the ball after rebounding from the shield in the fight against the enemy. The jump allows the player to free himself from the opponent in order to shoot the basket or pass the ball to a partner. The ability to jump high gives an advantage in the fight against the enemy during the initial rally of the ball or during a controversial throw.
Jumping can be done with one or two feet, with or without hands. Jumps are made from a place and from a run. All types of jumps are equally important and are used equally often in the game. The small size of the court, the large crowding of players in small areas often require it from a basketball player using running jumps to take off only up without moving forward. The inability to jump only up can cause collisions and, consequently, personal errors. Stubborn struggle for the ball sometimes requires athletes to perform several jumps in a row from a place.
The complexity and variety of applications of jumping in the game require intensive work on increasing jumping ability.
Turns . In basketball, a player can only take one or two steps with the ball, after which he must pass the ball to a partner, throw it into the basket or dribble. Opponent resistance often deprives the player of this opportunity. In this case, in order to free himself from the opponent, protect the ball or throw it into the basket, the attacker uses a turn. The turn is made as follows: the basketball player leans on one leg, on which the weight of the body is located, and, without moving it from its place, with the other foot, with a push, makes a turn in any direction.
Turns can be performed to the right and left depending on the movement of the pushing leg (fig. 1 and 2).
Fig. 1. Right turn
2. Turn to the left side
The main purpose of the turn is to get rid of the enemy and get away from him as far as possible. This can be achieved if the turn is made on half-bent legs and the pushing leg reproduces the movements of the compass (without rising high from the floor, it describes an arc). If the turn is made on straight legs, then the step of the "compass" will be so small that it will not ensure the fulfillment of the task - avoiding the enemy.
The combination of various turns (without taking off the supporting leg) allows the player to use some of them as false turns in the fight against the enemy to disorient the enemy and move on to active actions.
Rules of the game of basketball - Internet portal Sportmaster Media
3 min.
Ball in the basket - victory is yours
Basketball
This is a material about the basic rules of playing basketball. We also have a text about the risks of injury in sports.
Basketball is a team game with a ball. The goal of each team is to attack the opponent's ring and score the most points during the match. We tell you how not to break the rules in a tough fight for the ball and become a winner.
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Each basketball team consists of 12 players who substitute for each other during the match. At the same time, five people from each team are on the site.
According to the rules of basketball, the whole team must have the same uniform and even socks of the same color. Jerseys of team members must be numbered.
For safety, remove jewelry and any accessories that could injure other players.
The game consists of four periods of 10 minutes. Breaks between the first and second quarters, as well as between the third and fourth, are 2 minutes. The longest break is 15 minutes, it is taken in the middle of the game, after the second quarter. At this moment, the teams change rings.
If the score is tied by the end of the match, the referee adds 5 minutes of overtime. Overtime is appointed as many times as necessary until the winner is revealed.
A team coach may take a time-out during a game. This break lasts for a minute. Most often, a time-out is taken to adjust tactics.
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Basketball court measures 28 meters long and 15 meters wide. Each site should have markings. It is applied around the perimeter and zones are designated: 9Restricted area It is hung at a height of 3.05 m.
In basketball, the ball is played only with the hands, it can be hit on the floor, passed, thrown and hit. You can’t run without a lead or kick the ball with him.
With the ball in hand, you can take two steps, but only to stop, pass or shoot into the ring.
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1 point - counts behind the penalty throw
2 points - for a ball abandoned from the zone of double -handed hits
3 points - for a ball abandoned from the three -point hits
of the violations in the basketball, let's take it a race basic.
A run is the movement of a player with the ball in his hands without dribbling. For this, the referee appoints a throw-in by the opposing team.
Three second rule - A player of the attacking team cannot stay in the allocated area under the hoop for more than three seconds. For such a violation, the ball is transferred to the opponent.
Foul is a touch on the opponent that restricts his freedom of movement. In some cases, a free throw is awarded for a foul - this is decided by the referee. A throw from the penalty line is performed by a member of the opposing team, for a professional this is an almost guaranteed hit.
You can also get a foul without contact - technical. It is given for unsportsmanlike behavior, disrespect for the referee or other participants in the game.
Before that, players were only allowed to pass the ball while standing still. 
Now do cross-overs.
You can read up on the rules of basketball to make sure that you don't commit any fouls while dribbling. 
Most of the time speed is only recognized on the defensive end of the court, or accelerating with the basketball. Driving down the court for a breakaway layup is a great way to show off an athlete’s speed. This specific drill combines the power of Kbands Leg Resistance Bands, and a six cone toss drill to amplify your speed training. Take a look at the video below as we analyze the training techniques used to compete at your best.
This is a great time for you to move with the feather like feeling without resistance. With complete muscle activation your legs will feel light. Run fast and be explosive. Similar to lifting weights, your body will have the ability to accelerate more quickly. Push yourself through the unresisted phase for maximum results.
Your body must move efficiently and under control accelerating at the right moments. Decelerations must also be under control. If you train to be in control of your entire body moving in any direction, ready to accelerate, then your speed on the field will increase. In the game of basketball it is not essential that we have the fastest 40 yard dash. It is more important that we can move quickly in short distances. Pay attention during this drill as we move from cone to cone. Your arm movements and feet must be in sync. Small patter steps on the way to the cone will help slow the body down under control. Driving forward off the back leg will help gain ground forward when you accelerate to the next cone. Footwork is key to your long-term success when building speed in basketball.
You can focus on shooting, dribbling, defensive work, or even ball handling. Every exercise will help develop your skills with resistance training. Please let us know if you have any questions about your training, or our fantastic training equipment by utilizing the contact us tab near the top of the website. We are available whenever you need us.
Loss of balance most often occurs if the player acts on straight legs. Legs bent at the knees allow the player to always maintain balance and move equally well in any direction, stop abruptly and change direction. 
This requires a sharp start and speed of the first steps. For these one or two steps you can always get an advantage of 30-40 cm; this is enough to be inaccessible to the enemy. The effectiveness of a jump start is increased by its unexpectedness. 
The faster the movement, the harder it is to stop. The stop mainly depends on the work of the legs (their strength and ability to place the soles of the feet correctly) and the work of the torso. 
After the jump, the legs should be shoulder-width apart and land simultaneously on full feet with the desire to switch to gliding. Stopping after any pace of progress, the basketball player must strive to maintain the balance of the body on both legs at all times. 
The inability to jump only up can cause collisions and, consequently, personal errors. Stubborn struggle for the ball sometimes requires athletes to perform several jumps in a row from a place. 
1 and 2). 
We also have a text about the risks of injury in sports. 
At the same time, five people from each team are on the site. 
Each site should have markings. It is applied around the perimeter and zones are designated: 9Restricted area It is hung at a height of 3.05 m. 
99 
