Purpose: Enhance ball-handling skills and improve control.
Practice Routine
1. Warm-Up (5 minutes)
► Perform light stretches to prepare your hands, wrists, and legs.
2. Basic One-Hand Dribble (2 minutes)
► Stand with feet shoulder-width apart.
► Dribble the ball with your dominant hand for 30 seconds, focusing on control and keeping your head up.
► Switch to your non-dominant hand for another 30 seconds.
3. Controlled Dribbling (3 minutes)
► Dribble at various heights:
Low (ankle height)
Medium (knee height)
High (waist height)
► Spend 30 seconds on each height with both hands.
4. Dribbling Variations (5 minutes)
► Crossovers: Dribble the ball quickly from one hand to the other for 1 minute.
► Behind-the-Back: Practice dribbling the ball behind your back to switch hands for 1 minute.
► Between-the-Legs: Dribble through your legs to change hands for 1 minute.
► Figure 8s: Dribble the ball in a figure-8 motion around your legs for 2 minutes.
5. Combination Dribbles (3 minutes)
► Create a sequence that includes:
One-handed dribble (30 seconds)
Crossover (30 seconds)
Behind-the-back (30 seconds)
Between-the-legs (30 seconds)
► Repeat the sequence for 2 minutes.
6. Cool Down (2 minutes)
► Perform light stretches to relax your muscles and improve flexibility.
Tips for Effective Practice
• Keep your body low and knees bent for better control.
• Use your fingertips to control the ball rather than your palm.
• Focus on maintaining your head up to improve court awareness.
Conclusion
Consistent practice of stationary dribbling will greatly enhance your ball-handling skills, allowing you to perform with confidence during games. Aim to incorporate this routine into your training at least a few times a week
o Overview: Prepare the body for practice and master fundamental dribbling techniques. o Drills: 1. Warm-Up (5 minutes): Perform light stretches targeting hands, wrists, and legs. 2. Basic One-Hand Dribble (2 minutes): Instructions: Stand with feet shoulder-width apart. Dribble with your dominant hand for 30 seconds, focusing on control and keeping your head up. Switch to your non-dominant hand for another 30 seconds.
Specializes in creating and implementing defensive strategies and tactics.
Dribble Dynamics: Stationary Skills for Success
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