BALL HANDLING

 

Open, reactive, aggressive — game-built handles. 45–60 min/day

 

All drills described with exact execution, location, and intention. Mirror, partner, or cone optional where noted.

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 MONDAY – Ball Manipulation & Rhythm Control

 

Goal: Build hand dominance, misdirection, and feel

1. Tennis Ball Drop & Dribble (3x1 min/hand)

• Drop tennis ball with non-dribbling hand

• Do crossover, catch tennis ball before 2nd bounce

• Switch hands and repeat

2. Pound Series (2 rounds)

• 30 sec each:

• Pound

• Pound cross

• Pound between

• Pound behind

• Pound snatch

• Do each hand

3. Hang-Hesitation (2 x 45 sec each side)

• Float dribble shoulder high

• Add in/out or fake cross

• Push forward out of hesi

4. Luka Flow Drill (3 x 1 min)

• Top of key: freestyle combos — in/out, snatch, spin, drag

• Move from WL → T → WR and back

5. Mirror Movement Drill (3 x 1 min)

• Use mirror or partner to simulate random fakes

• React and move handle accordingly

 

 TUESDAY – Lateral Control & Escape

 

Goal: Shift defenders side-to-side, stay low under pressure

1. Side Slide Dribble (5 full-court laps)

• Slide WL → WR while pounding

• Cross at each sideline

2. Split + Burst Drill (2 x 10 each side)

• From WL or WR, split between legs in place

• Explode to opposite elbow

• Return and switch sides

3. Chase the Cone (5 x 30 sec)

• Partner slowly moves cone side to side

• You track it with live dribble, sliding with control

4. Attack + Escape (2 x 1 min)

• Drive toward elbow

• At contact line, escape with snatch or behind

• Reset, repeat other direction

5. Slide-to-Pullback Combo (4 x 30 sec)

• Lateral slide → hard crossover or between → pullback → reset

 

 WEDNESDAY – Handle Under Fatigue

 

Goal: Maintain control under game-like exhaustion

1. Sprint-to-Combo Drill (10 reps)

• Start at halfcourt, sprint to WR

• Stop instantly at 3-point line, go into 3-move combo (e.g. cross → snatch → behind)

• Reset by jogging back to halfcourt

• Do 5 to WR and 5 to WL

2. Burpee Handle Drill (8 rounds)

• 1 burpee → pop up → go into fast 5-dribble combo (e.g. in/out → cross → spin → snatch → push)

• Reset each time, alternate hands/directions

3. 1-Minute Combo Challenge (3 rounds)

• Choose any 4–5 move combo

• Must go full 60 seconds without a mistake

• If you mess up, restart the timer. Track your progress.

4. Crossover Reaction Drill (3 x 1 min)

• Partner claps or points left/right

• You immediately execute a crossover or counter (snatch, behind, spin) in that direction

• Eyes must stay up

5. Push-Pull Burner Drill (2 full-court zigzags)

• Push dribble forward (3 hard bounces) → pull it back twice (tight) → change direction

• Repeat in zigzag pattern down and back full court

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 THURSDAY – Recovery + Creativity & Weak Hand

 

Goal: Refine weak hand, reset nervous system, and flow

1. Eyes-Closed Dribbling (2 mins per type)

• Stationary: Pound, Cross, Between, Behind

• Do 30 seconds each, then switch hands

• Focus on feel and control without visual feedback

2. Wall-Tap Drill (3 x 30 sec each hand)

• Tap wall repeatedly with off-hand

• Dribble low with dominant hand

• Switch hands for each round

3. Create-a-Combo (4 x 1 min freestyle)

• Pick 3 unique moves

• Create a new sequence each round

• Execute with rhythm and footwork — freestyle from WL to T to WR

4. Balance Handle (2 rounds per leg)

• Stand on left foot

• Dribble with both hands (e.g. cross → cross → between → behind) for 30 seconds

• Switch to right foot

5. Film Breakdown (optional)

• Record 2 minutes of freestyle

• Watch for: foot speed, hip position, handle height, off-hand activity

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 FRIDAY – Attack Moves + Change of Direction

 

Goal: Create separation with precision footwork and sudden movement

1. Double Hesitation Drill (2 x 1 min each side)

• WL or WR start → hesi → hesi again (delay the burst) → explode downhill

• Add shoulder/eye fake to sell the move

2. Hard Cross + Snatch (2 x 10 each side)

• From top: cross right → snatch back left

• Reset, alternate direction

• Build speed over reps

3. Drive → Pullback Drill (4 x 8 reps)

• Attack from WL → take two dribbles

• Pull back hard to original spot

• Reset and switch sides

4. Spin + Exit Move (2 x 10 each side)

• Start at WR

• Drive middle → spin back → immediately go into an escape dribble (e.g. behind or drag step)

5. 1v1 Ghost Defender (5 rounds)

• Start at WL or WR

• Imagine defender closing out hard

• Read situation → attack + counter

• Use different move every round

 

 SATURDAY – Isolation Moves + Decision-Making

 

Goal: Simulate real isolation reps and reaction patterns

1. Snatch + Stepback (2 x 10 reps each side)

• From top, attack hard to WL or WR

• Snatch back sharply

• Step back into space with side-step footwork

• (Optional: shoot if hoop available)

2. Attack Baseline + Reverse Counter (10 reps each side)

• Start at corner (CR or CL)

• Drive baseline → when imaginary help defender cuts you off at short corner…

• Use either:

• Spin move back toward paint

• Or behind-the-back reverse dribble → re-attack middle

3. Clock Drill (3 full rounds)

• Set up 8 invisible “defenders” at arc positions: 1, 2, 3, 4, 5, 7, 8, 9 o’clock

• From top: attack each spot one at a time

• At each, beat defender with 1–2 combo moves, stop or escape, then reset to top

• No repeat combos — stay creative

4. Beat Your Shadow (3 rounds x 1 min)

• Mirror or window

• Freestyle handle and react to your own body shifts, fake-outs, posture

• Work on self-awareness and deceptive rhythm

5. Isolation Flow Drill (2 rounds x 3 min)

• Start top of key in live triple threat

• Create 3-move combos with full body involvement

• After each combo, immediately start another — no pause

• Use snatch, spin, drag, misdirection, etc.

• No repeats allowed. It’s a real freestyle battle round.

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 SUNDAY

 

Theme: Freestyle reps, weak-hand dominance, and flow

1. Weak-Hand Only Flow (10 min nonstop)

 • Freestyle with non-dominant hand

 • Wing to wing, mirror-style, game pace but controlled

2. Eyes-Closed Handle (2 x 1 min per move)

 • Stationary: pound, cross, between, behind

 • No visual input — train feel and nervous system

3. Freestyle Combo Flow (2 x 3 min rounds)

 • Open movement, open combos

 • Flow from CL → T → CR and back

 • No repeat combos, only reactions

4. Cognitive Load Ball Handling (3 x 1 min)

 • Partner or audio gives math/letters/colors while you dribble

 • Simulate mental distractions from live games

 

5. Weekly Reflection Journal (5–10 minutes)

• Sit down with your notebook or notes app.

• Write answers to these:

1. What move felt most natural this week?

2. What move felt awkward or inconsistent?

3. What did I learn about my rhythm, posture, or footwork?

4. What’s one specific ball-handling goal for next week?

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