#1 - 15139 Buena Vista Ave - White Rock, BC
(604) 961-3931  |  onepassahead@gmail.com
Ball Handling Workout 1 includes a number of high intensity drills to increase ball handling, free throws, shooting and post moves.


ball handling

Do everything at high intensity, game speed and maintain your focus.


Ball Handling

5 minutes

Change of speed:
a. acceleration
b. stutter step
c. inside out

2 Ball Change of direction:
a. crossover
b. between legs
c. behind the back
d. spin dribble
Double moves:
a. inside/out
b. step out cross/cross
c. between legs/behind back
d. double behind back

Foot Quickness
Jump Rope - 5 minutes at 3/4 speed for endurance.
Jump Rope - 15 seconds off right foot for quickness.
Jump Rope - 15 seconds off left foot for quickness.
Jump Rope - 15 seconds alternating feet.
Jump Rope - 15 seconds on both feet.
- Do 3 reps of each skill with 30 second rest in-between

Passing
tape 4 targets to wall, stand 12 feet from wall, work on the following passes off the dribble (10 with each hand) :
- under hand bounce pass
- one hand push pass
- behind the back pass

Post Moves
Spin ball to yourself, catch ball with both feet off the floor, look over baseline shoulder and Drop Step at Low Post
- Practice both ways
- 2 sets of 10 shots each way and on each side of the lane

Spin the ball to yourself, catch ball with both feet off the floor, look over baseline shoulder, pivot in the opposite direction, and shoot a jump shot
- 2 sets of 10 shots on each side of the lane.

Duck Under
Spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, pivot in opposite direction, shot fake and duck under.
- 2 sets of 10 shots on each side of the lane.

Step-in-Direction Hook
At the low post spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, take a long step in direction of the opposite elbow, and shoot a hook shot.
- 2 sets of 10 shots on each side of the lane.

At the High Post spin the ball to yourself (facing the point) - reverse pivot, shot fake, and shoot, every 3rd shot, shot fake and drive.
- 2 sets of 10 on each side

Flare Screens
Place a chair at the high post as the screener, spin the ball to the 3 point line and cut to the ball and shoot at 3
- 25 each side

Down Screen
Place a chair outside the low hash mark as the screener, spin the ball to the 3 point line and cut to the ball and shoot at 3
- 25 each side

Dribble Jumpers
Start on the wing:
- attack the middle and pull up : 15 shots
- attack baseline and pull up : 15 shots
Repeat on opposite wing

Finishing
Start on the wing for each of these drills (repeat each drill on each wing)
Attack middle and finisher with a floater
Attack baseline and finish with a Euro-Step
Attack middle and finish with a pro hop and hook shot
Attack baseline and finish with the inside hand, under hand lay-up

1 on 1 moves
Start on the wing for each of these drills (repeat each drill on each wing = (5
middle, 5 baseline x both sides))

Jab and go to a reverse
Jab and cross-over step to lay-up
Jab to one dribble pull back to cross to lay-up
shot fake to spin to jumper


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