How to train for basketball by yourself

The Top 10 Best Basketball Drills to Do By Yourself

You notice something as you walk onto the basketball court.

Nobody’s on the court with you!

Somebody else might join you later. But for now, the court is all yours!

No matter how long you have on the basketball court, picture the drills you will do by yourself.

What drills should you do?

Ask yourself this question: what drills will prepare you to succeed in the game? How will these drills make you a better basketball player?

The key to getting better is to consistently perform as many game-like reps as possible in practice.

You practice like you play. But you will also play like you practice!

So what do your practice habits looks like?

Whether consciously or subconsciously, how you end up practicing will translate over to the game.

If you practice HARD, then you will end up playing HARD.

If you do NOT practice hard, you will be used to playing SOFT.

So how do you want to practice?

With that said, here are the top 10 basketball drills to do by yourself!

Drill #1 – Warm Up & Ball-Handling Combo Drills

When time is limited, it is essential to multi-task while practicing on the basketball court.

Lunges and Dribbling – the main benefit of doing lunges while dribbling the basketball is that you are improving your basketball skill while simultaneously warming up your muscles.

You are taking two productive steps at once!

To start, do 10 lunges down the court while dribbling with your right hand. Then do 10 more lunges while dribbling with your left hand.

Lateral Dribbling – there are three benefits for lateral dribbling: dribbling while maintaining an athletic stance, sliding your feet, and controlling the ball while moving laterally.

To do this exercise, dribble down the court with one hand while simultaneously doing defensive slides.

As always, stay in an athletic stance and pound the ball.

Jog in Place Dribbling – this dribbling exercise is also a great way to warmup your muscles while also developing your basketball skills!

It raises your heart rate. It reinforces your ability to change directions and to dribble while looking up.

Box Dribbling – changing direction/speeds; defensive slides, and eyes up.

Ultimately, your warmup should raise your core temperature and to give you a dynamic stretch in each muscle stretch in each body part.

Drill #2 – Find your range shooting

There are four key teaching points for this drill.

1. Try to put the ball right over the front of the rim
2. Put your hand and elbow under the ball (remember, your arm should look like an L when you are about to take the shot)
3. Hold your follow through
4. Stand up on your toes

To begin, take 10 shots about five feet from the basket. Make at least 6 of 10 shots before advancing to the next spot.

After making at least six shots, take a step back and again make at least six out of 10 shots.

Then, take another step back and do the same thing. By the third or fourth step, you should be at the free-throw line.

After you make at least six out of 10 free-throws, then move out to a step behind the top of the key.

Knock down at least six out of ten three-pointers and then take a step back.

You probably want to go no further than 25 feet from the basket while doing this drill.

If you find that your shot is consistently falling short, move closer to the basket to readjust your shooting form.

The main point of this drill is to develop good habits while shooting the ball. Maintain perfect shooting technique as you move back.

As a rule of thumb, where your shooting limit is located is also where you have to alter your shooting mechanics in order to generate enough power to get the ball in the basket.

I would not extend past that point in this drill. Wait to develop the strength to shoot behind the three-point line until you practice shooting three-pointers.

Your mind and body mechanics will subconsciously adopt the habits that helped put the ball in the basket.

If you are shooting the ball correctly in this drill, then your shooting form will look good come game-time.

Drill #3 – Defensive Slides with Jumper

This drill is intended to improve defensive agility, shooting, and footwork at the same time!

To do this drill, you do a defensive slide to the opposite free-throw lane and back. Then, you grab the ball to take a short jump shot.

Like in drill #2, focus on shooting the ball with good form.

It is important to develop the muscle memory behind moving laterally in a triple-threat stance – on both offense and defense!

Drill #4 – Attack, Retreat, and Finish

This a basketball drill for dribbling, conditioning, and finishing skills at the rim.

Start the drill at the elbow. Dribble the ball hard to the block.

Then take a retreat dribble back to about 10 feet away from the basket.

On the right side, plant your left foot as you are making the retreat dribble.

You will need to explode off your left foot to create separation between you and your defender.

Normally, you would go in a straight line while attacking off a retreat dribble. However, you can also cross over as a more advanced technique.

This drill also presents a good opportunity to practice your footwork while finishing at the basket.

You can take two normal steps, jump stop, or even practice your Euro Step during this drill.

Drill #5 – Shooting Footwork

What do the greatest shooters in NBA history have in common? They ALL have mastered their shooting footwork!

This drill teaches you five scenarios that will test your shooting footwork.

Part #1: 1-2 footwork, alternating

Alternate your pivot feet after each shot. The goal is to develop a muscle memory of your catch-and-shoot mechanics for both your right and left feet.

Once your shot mechanics are intact, your muscle memory will allow you to shoot the ball when you’re tired.

You will also improve your footwork while coming off screens in both directions, in transition, or when shooting off the dribble.

Get into your shooting footwork quickly as you catch the ball. Getting into a quick stab will allow you to shoot the ball much more quickly.

Part #2: 1-2 footwork, lateral

This is the perfect warmup drill for players who rely on sidestep jumpers, such as Chris Paul.

You will improve on your catch-and-shoot footwork from drive and kick passes from your teammate.

And if your teammate’s pass is off target, you will also improve your footwork from having to slide your feet laterally to catch the ball in your shot pocket.

Moreover, this will also improve your ability to come off flare screens.

To start, alternate stepping between your right and left foot after each shot.

Focus on staying in a low, athletic stance before you get into your shot. If your stance is too high, you may drift to the left or to the right when you shoot the ball.

Part #3: Hop footwork, forward

For this part, you roll the ball to yourself and jump stop just as you receive the pass.

A good habit to start now is to hop to the ball BEFORE you receive the pass. Oftentimes, players catch the ball and THEN setup their footwork, which can be a travel if it takes two or steps to square up for the shot.

Part #4: Hop Footwork, Lateral

Like when practicing the lateral movements for the 1-2 footwork, it is imperative you stay in a low, athletic stance.

Make sure to jump before you receive the pass. Ideally, your teammate will lead you to where you can immediately catch and shoot. But if not, you may have to slide back to the correct spot.

Part #5: Coming out of a curl screen

Start off with your back to the basket and throw the ball to yourself. Then, turn your hips and feet towards the basket right after you pass ball to yourself.

As you spin the ball, make sure your inside foot is tight and directly towards the basket.

Drill #6 – Stationary Dribbling Into 1V1 Jumpers

This drill develops your off-the-dribbling jump shot via the crossover, through the legs, and behind the back dribbles.

The key is to stay in a low stance and to go full speed!

If this drill is done correctly, your eyes are up, you pound the ball, and you keep the ball close and tight.

Once you pull up for the jump shot, then you progress into your quick 1-2 footwork you practiced in drill #5.

Part #1: Crossover

Make sure your eyes are up, you pound the ball, and your dribble is tight as you dribble up the court. Go into your 1-2 crossover as you cross the top of the key.

Alternate between going left and right on the crossover.

Part #2: Through the Legs

The key is to chop your steps as you approach the three-point line. Going through the legs has a similar idea to the hesitation move. Chopping your steps will make the defender think you are about to shoot the ball.

By going through the legs instead, you can use the defender’s temporary pause to get yourself an open midrange shot off the dribble.

Part #3: Behind the Back

Similar to going through the legs, you will almost come at a jump stop as you go behind the back. Going behind the back is a good move when you think your defender is anticipating either a straight line drive or a crossover.

Once you master the three basic moves, you can move into an advanced drill progression: attack with double moves.

Drill #7 – Spin Out Shooting

Spinning out the ball to yourself is a classic way you can pass the ball to yourself! Time out your spin-out pass to yourself as if you are receiving a live pass in the game.

There are several spots on the court where you can practice your shot!

But where should you shoot the ball?

You should reinforce your strengths! Prioritize taking shots where you make them in the game.

Once you take enough shots from your strong spots, then address your weak points where you are struggling to make shots in the game.

Drill #8 – Perimeter Footwork with Jumpers

Be creative with this drill – but start simple. This will reinforce your footwork and shooting skills as long as you practice with game-like speed and intensity.

Make sure to practice going both right and left from various spots on the court.

One thing to remember: most of these off-the-dribble shots will be taken in the midrange area during the game. I would practice shots that would be forced to take during games.

As defenders aggressively closeout on three-point shooters, the off-the-dribble midrange shot will be open more often than not.

Part #1: Jab Step Then Jump Shot

Your jab step is intended to make the defender react to your initial move. Make sure you take a hard and decisive jab step before putting the ball on the floor.

Also, practice taking a pump fake before going into your jab step. Take one dribble and then take a pull-up jumper from the midrange area.

Part #2: Back Pivot Then Jump Shot

Back pivots are great to use against pressure defense. The pivot gives you extra space against your defender.

Then you can attack the defender’s lead foot to take an open pull-up jumper.

Drill #9 – Spot Up, Pull Up, Layup Series

For all three components, be sure to hustle, get your rebound, and come back to the same spot. Maintain your good habits in order to reinforce the skills developed earlier in the workout.

Also, practice going to both your right and left. I cannot emphasize enough how important it is to be able to finish going both ways.

Part #1: Spot Up

Spin the ball to yourself and shoot the ball immediately off the catch. Similar to drill #7, prioritize your strengths and then address your weaknesses.

Part #2: Pull Up

This is similar to drill #8. Do not forget to practice your footwork as you get into the drill.

Part #3: Layup Series

Use this as an opportunity to practice your finishes at the basket.

Given this is towards the end of the workout, it makes sense to practice layups when you are tired.

Drill #10 – 1V1 Moves Into Jumpers

Part #1: In-and-Out Dribble

Start by staying stationary. This part of the drill is intended to reinforce your in-and-out dribble at the top of the key.

Jab with your left foot as you are going left to right, and vice versa.

Part #2: In-and-Out Crossover

This is an extension of Part #1. Now you add a crossover immediately after the in-and-out dribble.

When doing this crossover, do not allow your shoulders to get too far forward. This will help you stay balanced.

Part #3: In-And-Out Crossover Then Through Legs

In this part, add a through the legs dribble right after the crossover. When a defender is anticipating the crossover, this is a good countermove to still get to your spot on the court.

Of course, there are several other variations of this drill that you can do! Be creative!

Struggling for ideas? See our PDF workout for even more variations of this drill!

You can download this FREE Top Drills Workout schedule PDF that gives you a recommended plan to follow and shows you exactly how to utilize the drills to get the biggest benefit…

https://oneupbasketball. com/top-drills-workout/

100 Basketball Training Drills For Players

Home > Player > Training Drills

Do you want to take your game to the next level?

Check out these basketball training drills given to us by proven coaches with years of experience at the high school, Div I college, and NBA level.

We created this page for you, THE PLAYER, so you don't have to search and sort through all of the drills to find what basketball drills will work for you. Many of the basketball drills can be done by yourself, but there are a few that you need a partner to perform the basketball drill.

Coaches, click on Basketball Drills For Coaches for drills that apply to you.

Players, use this menu to jump to the drills you want.

1. Shooting Drills
2. Offensive Moves
3. Lay Ups & Finishing
4. Rebounding
5. Defense & Agility Drills
6. Passing Drills
7. Dribbling Drills
8. Warm Up Drills
9. Post Play Drills
10. Conditioning Drills
11. Footwork
12. Training Tips

Running Basketball Drills the Right Way

The first thing to realize is that the great players focus on the little things.

Too many players make the mistake of starting the basketball drill and just running through the motions.

To get better, each basketball drill needs to have a purpose and you really need to focus and work hard to improve.

We urge you to take the time to learn the detailed fundamentals of basketball. And then run the drills to train your body to perform those fundamentals without even thinking about it.

You'll notice that we tried to categorize the drills for you, but many of the drills here are multi-purpose which means they work on other skills as well. A ballhandling drill may include footwork and passing. A shooting drill may include conditioning. The multipurpose format helps to simulate gameplay and is time efficient to get the most out of the skill work.

20 Basketball Shooting Drills

The ONLY Shooting Drills Resource You EVER Need

Form Shooting

Ray Allen Shooting Drill

Kevin Durant Shooting Workout and Drills

4 Spot Fast Break Shooting Drill

Wing to Wing

Chair Curl /Chair Curl with 2 Chairs

Improve Your Shooting & Conditioning With The Hornacek Drill

Short-Long Shooting Drill

Three Competitive Shooting Drills

Wing Screen

5 Unique Form Shooting Drills

Shooting Off The Dribble - 30 Point Drill

Drop Step Shooting Drill

555 Shooting Drill

2 Player Decision Shooting

Rocker Shooting Drills

Shooting Drill - Improve Decision-Making Off The Catch

String Spacing - Dribble At Post

String Spacing - Dribble At Wing

15 Offensive Moves Drills

One on One Moves Drill

Improve Getting Open and Scoring With The 1 on 1 Multi-Spot Game

High Five 1on1

1v1 Dribbling Drill and 3 Back Up Dribble Moves

1 v 1 Speed Dribble

1v1 Overlap

The Forgotten Lay Up Situation (Includes Drill)

1 on 1 Trailing Lay-Up Drill

2 Beilein Finishing Drills

Finishing Moves Off the Pass

Euro Finishing Drill

Foster 1v1 Drill

4 Small Guard Finishing Moves (Some Advanced Moves)

1 on 1 Post Moves Drill

Baseline 1 on 1 Escape

18 Layup And Finishing Drills

Kyrie Irving Mikan Drill With 12 Variations

Tight Cone Warm Don Kelbick

Wichita State Attack Series

2 Beilein Finishing Drills

3 Competitive Dribble Penetration Shooting Drills That Improve Spacing, Ball Handling, Passing, and Team Offense

Ballhandling Drill: Chair Changes

Ballhandling Drill: Drop step Dribble

Ballhandling Drill: Two Up, Two Back

Lay Up Progressions

1 on 1 Post Moves Drill

The Arc Finishing Drill

Euro Finishing Drill

1 on 1 Trailing Lay-Up Drill

Figure 8 Hook Shots

Beatem to the Left

4 Small Guard Finishing Moves (Some Advanced Moves)

7 Rebounding Drills

Basketball Drill: McHale Lay-Ups

Improve Your Post Player's Touch Around The Basket With These 5 Drills

Mikan Drill

Taps Drill

Two on Two Box Out

1 on 1 Post Moves Drill

15 Agility / Defense Drills

Basketball Defense & Agility Drill: Diamond Drill

Man in the Hole

Defensive Footwork Progressions

Star Close-Out Drill

Cat & Mouse Drill For Ball Handling & Defense

Foster 1v1 Drill

Tight Spaces Ball Handling Drill

Bounce Closeout 1 on 1 Drill

1 on 1 Wing Close Outs

Deflect More Passes With This Drill

1v1 Ball Handling & Defensive Drill - Earn Your Dribbles

Basketball Defense Drill: Corner Close Live

Defensive Slide Drill - Cup Slides

8 Passing Drills

Two Ball Combo Drill

Pair Passing

Monkey in the Middle

3 Wall Passing Drills

String Spacing - Dribble At Wing

String Spacing - Dribble At Post

Partner Pass and Pivot Drill

10 Creative Passing & Footwork Drills - NO Partner Needed

15 Dribbling Drills

2-1-0 Stationary Dribbling Drills

Ballhandling Drill: Two Up, Two Back

Utilize Three Ball Drills for Advanced Guards

The Arc Finishing Drill

Cone Grab Finishing Drill

Extension Footwork

Tight Cone Warm Up

Separation Dribble - Down and Backs

4 Dribble Moves To Complement A Killer Crossover

Tight Spaces Ball Handling Drill

1v1 Ball Handling & Defensive Drill - Earn Your Dribbles

1v1 Dribbling Drill and 3 Back Up Dribble Moves

Dribble Screens

Two Ball Dribbling

Basketball Pick and Roll Drills

1 on 2 Pressure Ballhandling Drill

12 Post Play Drills

1 on 1 Post Moves Drill

Figure 8 Hook Shots

2 Beilein Finishing Drills

Mikan Drill

Kyrie Irving Mikan Drill With 12 Variations

Low Post Chair Pivot

Split Post Chair

Power Dribble Into

Rapid Fire Post Moves

Drop Step

Drop Step Counter

Develop Your Drop Step Move With This Roll The Ball Drill

9 Warm Up Drills

Dynamic Warm Up

Cat & Mouse Drill For Ball Handling & Defense

3 Cone - Groove Finishing Drill

Tight Cone Warm Up

Separation Dribble - Down and Backs

3 Wall Passing Drills

Star Close-Out Drill

Capture The Flag Dribbling

Dribble Tag - Everyone It

10 Conditioning Drills

Defensive Slide Drill - Cup Slides

Improve Your Ability To Finish At The Rim With The Corner Finishing Drill

Improve Your Shooting and Conditioning With The Hornacek Shooting Drill

Man in the Hole

1v1 Overlap

Star Close-Out Drill

Videos from app with ballhandling drills

Rapid Fire Post Moves

Continuous 1 on 1 Games

Best Speed Drills

12 Footwork Drills

1 on 1 Ball Tough Drill

1 on 1 Zipper Cut Drill

Jump Stop Drill

Chair Pivot

Post Moves and Skills: Drop Steps

Wing Combo

Partner Pass and Pivot Drill

Perimeter Chair Rips

Getting Open - Wing Cuts

How To Greatly Reduce Turnovers With These Body Control Drills

Defense Drill: 1 2 3 Progression

Improve Getting Open and Scoring With The 1 on 1 Multi-Spot Game

Training Tips: Partner Shooting Drills or Shooting By Yourself

If you are training with a partner or by yourself, here are some great ways to organize your shooting drills to maximize efficiency and to make the drills as game-like as possible. That way, you actually shoot better during games instead of just during practice!

You also learn a great way to practice game-like reactions that are random without a defender. Prior to the shot, you dont know what youre going to do. Just like a game, the repetition changes each time on whether to shoot, attack, or pass.

Partner Shooting - Change Location of Passer

Many players make the mistake of practicing all of their partner shooting drills with one rebounder under the basket who continuously rebounds and throws the pass back out. There is certainly a time and place for this.

However, if you always practice this way, youre making a big mistake! How many times during the game do you receive passes from many different locations on the floor? Probably a lot.

Instead of having the passer under the basket, you position the passer to different locations on the floor where you typically receive passes during the game. That way, you are practicing shooting from areas that you actually receive passes.

In the following video, NBA trainer Don Kelbick explains how to do this with your shooting drills.

Shooting Drills By Yourself - Spin Outs

If youre shooting by yourself, many shooting drills can be adapted to work for you.

One simple way is to use spin outs. You would spin the ball out away with backspin. Then you would cut to the ball, turn and face the basket, and shoot.

Here is a video that shows you how.

Using Chairs - For Cuts Where Spin Outs Dont Work

You can also place the ball on a chair prior to each shot to practice cuts where spin outs are too difficult to use and still execute the cut. L-Cuts, fades, and curl cuts would be good examples of this.

Here is how to use chairs to do this.

Using Chairs With a Helper

Chairs can also be good to use if you have somebody to help who is not a very good passer. This can be a friend, sibling, guardian, or anybody. After each shot, they can retrieve the ball and place it back on the chair. That way, you dont have to waste your time rebounding. You can immediately start your next repetition and you can get more shots up.

Important! How To Game-Like Random Shots With No Defenders

Every time you catch the basketball, you have to make choices. However, how often do you do that in your shooting drills!? A lot of players and even coaches neglect this important aspect of shooting drills. This can be part of the reason that some players shoot great during drills but poorly during games! They never train this way!

1v1 shooting drills and other 2v2 and 3v3 drills can easily take care of this. And you should definitely do a lot of this in your training.

However, what do you do if you dont have a defender to compete against? Or maybe you just want to get a lot of shooting repetitions up to develop some rhythm and confidence?

Its simple. You just need to find somebody who can rebound and display visual cues.

Even if you have defenders available, this can be used as a great progression prior to playing against live defenders.

Coach Chris Oliver shows you how to do this in the following drill. Its pretty cool!

Comprehensive Workouts for Players - And All Around Development Drills

Attack & Counter Basketball Workouts Developed by NBA Skills Coach (Over 300 Drills)

Progressive Ballhandling & Footwork Workouts You Can Do At Home - App Includes Over 200 Drills

Basketball Camps

If you are looking to take your game to the next level through basketball camps and regional training, check out these pages.

Breakthrough Basketball Skill Development Camps

10 exercises for developing attacking skills of basketball players

Hello, dear visitors of basketball-training.org.ua! Today I want to tell you about a few basic exercises, by regularly performing which you can reach the next level, becoming a really good attacking player.

Yes, many articles have already been written about this and many videos have been shot. Yes, we all know a few dozen exercises that promise to make you at least the next Michael Jordan. I will not reinvent the wheel, but will tell you about a series of exercises that just a year ago helped me a lot to improve in the attacking aspects of the game. Let's start the story.

Basketball drills

Mikan Drill

This drill gets its name from the first really big guy in the NBA, George Mikan. Begin to perform the exercise, located on the right side of the basketball basket (a meter and a half from the ring). Take two steps to the left, parallel to the endline, and throw a half hook on the other side of the hoop using your left hand. Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand. Try to get into the rhythm and hit 10-20 in a row.

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This exercise will teach you how to attack with a weak hand and turn it into a formidable weapon. Personally, while doing this exercise, already on the second day I began to complete the passages with my left hand. And after a couple of weeks, the effectiveness of the attacks doubled: now the defender had to hold both sides, and I could always attack with the hand farthest from him.

Superman Drill

This exercise is very similar to the previous one. Position yourself almost on the border of the three-second zone (you always want to call it a “trapeze”, but with the change in the rules of basketball, it has lost its usual shape). We perform a throw on the ring with one single difference: do not try to hit the ring! On the contrary, raise the trajectory higher so that the ball, bouncing off the backboard, falls on the other side of the ring. This is where you need to catch him, not allowing him to fall to the floor. Important: try to take no more than three steps to overcome the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise.

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Beat the Pro

Imagine that you are playing 1 on 1 against your favorite player. You just need to beat him by being the first to score 21 points. Perform game throws (with deviation, after strides, after crossovers and sudden stops). Be clear about your opponent, how he defends against you, how he tries to cover your every throw, how he waits for the slightest mistake in order to intercept. For each roll you make, you get 1 point. For each miss, the opponent receives 2 points. When you reach 20 points (if you haven't lost before) - you need to make a "buzzer beater" and it needs to be scored. How will you do it: with an incredible deflection after a fabulous dribbling or just hitting the ball with 9meters. Try to beat the best players in your imagination. Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to shoot the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible.

Shoot the Shot

Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".

In order to advance to the next point, you must make at least 3 out of 5 rolls. Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point. Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?

Ball slaps and squeeze

Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you had difficulty getting this rebound and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.

Figure 8's - with dribble and without dribble

Eight, the famous eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling. For those who find it difficult to perform such dribbling - try to perform the exercise without it.

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Quick hands

This is a cool exercise that is sure to be performed at every training session for young basketball players. Starting position: one hand in front, the second - behind, the ball is between the legs. After releasing the ball, you need to change the location of the hands: if the right one was in front and the left one was behind, then now the ball needs to be grabbed with the right one from behind, and the left one in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind. Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints.

How to do it: 30 seconds first option, 30 seconds second option. Write down how many times you managed to do the first time, and then compare with the results after a week.

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Tom-Tom dribble

This movement is also familiar to many of us. Stand with your legs slightly apart so that you can easily transfer the ball between them. We start with the right hand. We transfer the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and we send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror).

Drum dribble

The point is to learn how to quickly and comfortably change the pace of dribbling and its pitch. For example, right after a screen or a run, you may find yourself kicking the ball out from behind (even though you already think your opponent is offside). The most elementary countermeasure is to sharply reduce the height of the dribbling. So, the exercise is that you need to knock the ball on the floor alternately with your right and left hand. Start from a normal static position (legs and back straight) and go down, increasing the intensity of the knocks on the floor. As soon as there is a space between your hands and the floor, a little more than a ball, begin to rise up. Make several series (for example, 5). For advanced players, try this exercise without looking at the ball, or by hitting it with 1 finger of your right hand and 1 finger of your left hand.

Summary

Here is a set of exercises I suggest you do every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness. Join our VKontakte group: https://vk.com/uroki_basketbola - there are a lot of useful and interesting things.

And this is the end of the article, I wish you successful training and look forward to visiting this site!

exercises and useful tips for beginners

Basketball is one of the most difficult and spectacular ball games. The beauty of the duel depends not only on the number of hits in the basket. The main thing is still the technical aspects of dribbling and passing it. At the same time, you can’t just take a projectile and immediately play like LeBron James. It takes years of hard work to grow a real basketball player out of a child.

Among the many specific terms in this game sport is the concept of dribbling. Translated from English, the word means "to carry the ball" and implies the ability to maneuver with it during a duel. Dribbling training in basketball is aimed at developing this skill in the attacking team, who must not give the ball to the opposing side. The beauty of the game and the result of a sporting event largely depend on how the attacker owns dribbling.

Ways of dribbling

Basketball is a game based on three pillars - dribbling, passing, throwing. Each stage is important, requires skill and affects the course of the game. Dribbling means the maneuvering movement of the attacker on the playing field with the projectile. At the same time, it is forbidden to hold it in the hands, with the exception of the moments of transfer to the partner and when making a throw. In the process of dribbling, it is necessary that the projectile constantly bounces off the floor, and the athlete can touch it with his fingertips or with an open palm.

The dribbler constantly moves around the playing court and maneuvers between the defenders of the opposite team, for which he uses a variety of techniques:

• changes the speed of movement;
• makes sudden stops;
• performs so-called feints with shoulders, arms, head and even eyes.

All these techniques pursue several goals at the same time:

1. Organize the correct direction of attack.
2. Move the ball into the opponent's zone as close to the basket as possible.
3. Defeat an opponent and make a successful throw.
4. If there is a cluster of players of the opposing team around the projectile, remove the ball from there.
5. Prevent the enemy from taking possession of the projectile, which is especially important in the last minutes of the match.

There are 2 types of dribbling: high and low. The first is performed at high speed and is used in situations where a basketball player needs to quickly move around the court. In this case, the leading arm is almost completely straightened. The height of the bounce can reach the athlete's chest, but the amplitude should be maintained at which the basketball player manages to develop maximum speed.

The second method is also known as shell cover . It is used when it is necessary to dodge an opponent. In this case, the basketball player's legs are bent, the body is tilted forward, the arm is pressed to the body, the rebound is not higher than the level of the knees. Moments of low driving are characterized by the highest intensity.

Dribbling drills

Professional basketball players are excellent at dribbling. Many techniques are very difficult to perform, but at the same time the most effective during martial arts.

Dribbling behind the back

An excellent trick, used by players when they are blocked by opponents from the target and they need to escape, but not give up the projectile. The athlete takes a stance on bent legs and passes the ball from one hand to another, doing it behind his back, covering his body from the opponent.

Dribbling between the legs

A very difficult and effective hold. For its execution, the legs are placed as wide as possible and bent at the knees, one hand is located in front, the other behind the body, the eyes look at the enemy. In this position, the ball is passed from one hand to the other, each time moving between the legs.

Keeping the head up

This means guiding without eye tracking. Only the most experienced players can act like this. With this skill, the basketball player does not need to be distracted by the search and visual tracking of the ball, which makes it possible to concentrate on more serious goals.

Crossovers

This technique also belongs to the category of deceptive and disorienting opponent. The attacker dribbles around the court, hitting the projectile with one or the other hand, “drawing” the Latin letter V. In such a situation, it is difficult for the opponent to understand from which side the attacking actions will follow.

How to learn basketball dribbling at home: tips for beginners

You don't have to be on the court to hone your dribbling skills. This can be done anywhere, because at the initial stage it is necessary to simply get used to the ball, learn how to feel it, hit it, control the rebounds. This can be done in any open area, in the yard and even in the apartment. Start by slapping the ball. This develops the sensitivity of the palms. Keep your wrist as relaxed as possible at the moment of impact.

Another fundamental skill to master at the very beginning is dribbling with the tips of the phalanges. In this case, you should learn to control the impact force and at the same time increase the speed.

To improve the quality of training outside the gym:

• find a friend and train together;
• master the simultaneous dribbling of two balls, alternate hands, then hit both balls at the same time, then in turn, change the rhythm of rebounds;
• learn to dribble not only moving forward, but also sideways or moving backwards;
• practice driving at every opportunity: on the way to the store, to the bus stop, to school, etc., practicing the ball handle in basketball is especially effective when moving on an uneven surface;
• always use both hands during training;
• arrange an obstacle course, use any available items and go through it, changing the configuration of the track from time to time;
• start training with standard exercises, as you master them, you can move on to more complex ones;
• to develop strength in the arms (which is a necessary condition for success in this sport), train them by squeezing a rubber ball. This can be done outside the basketball court and not even during training, but in any free minute.

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Basketball dribbling training

When you learn to control bounces, hold the ball confidently, and move along a given trajectory without losing it, you can move on to mastering the classic tricks.

Touching with the tips of the knuckles, not with the palm of the hand

The ability to dribble only with the tips of the fingers, according to many professionals, is one of the main skills in basketball. The projectile should be controlled, but not exerted with excessive effort, and this can be achieved not by slapping it with the whole palm, but only by touching it with the fingertips. The palm should be opened as much as possible, fingers spread out so that the grip area is maximum, but at the same time work only with the phalanges.

Rebound work

Hold the ball in your supporting hand with only your fingertips and tap it on the floor. Hit him firmly and confidently, but not too hard, as this will make it difficult to control. Every time try to catch the ball, doing it gently without effort and tension of the hand, and then hit it in the same manner.

Keeping the hand on top of the ball

For complete control of the ball during movement, the palm must always remain on top of the ball while dribbling. This will prevent the projectile from flying far and will not give the enemy a chance to knock it out. This skill worked out to automatism will also help to avoid accidental catching from below, which is punishable by a fine in the game.

Holding the torso between the guarding opponent and the projectile

Being in this position, you create big problems for the opponent in terms of possession of the ball. The reception is especially effective if several representatives of the opposing side have gathered around you.

Low stance work

Low holding prevents the opponent from taking possession of the projectile. For a successful maneuver, the legs should be bent at the knees, and the body is tilted forward, rebounds should be as frequent and low as possible (not higher than the leader’s thigh). To hone the exercise, you need to learn how to feel comfortable when the projectile is somewhere below. In this case, tilting to the sides is not allowed.

Avoiding Stops

A stop while dribbling must always end with an action, either a pass or a throw. Otherwise, further dribbling, according to the rules, will be impossible, which the enemy will certainly take advantage of.

Timely passing

Masterful dribbling is beautiful, but everything should be in moderation. There are many situations in which it is much more efficient and useful for the team to pass the ball to colleagues. For example, in the case when they are in a better shooting position or if the space between you and the basket is occupied by several opponents.

Do not run before throwing

In this sport, running is prohibited, which includes one step with the ball in hands, especially carrying the projectile while walking or running, as well as moving or changing the supporting leg during a stop. Hence the conclusion: it is necessary to work out the skill of moving around the sports ground without the above-described hitches.

Training Enhancement Goggles

Special goggles have been invented for practicing blind dribbling. They look a little like the ones swimmers use: a plastic frame with rubber straps and a thick rubber shutter at the bottom. The rubber helps the goggles stay tight on the head during training and closes the athlete's view from below. It is this curtain that plays the main role: the basketball player does not see the projectile. This forces him to focus not on the projectile, but on what is happening on the field.

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