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Basketball Workout: Layup & Dribbling Drills

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Basketball Workout: Layup & Dribbling Drills

This basketball workout focuses on improving layup and dribbling skills. It includes a series of drills designed to enhance footwork, coordination, and finishing ability. The workout is suitable for players of all levels looking to improve their game.

Warm-up

  • Light jogging (5 minutes)
  • Dynamic stretching, such as arm circles, leg swings, and torso twists (5 minutes)

Layup Drills

These drills focus on mastering the proper form and technique for layups. It's crucial to practice both sides to develop balance and control.

1. Right-Hand Layup Drill

  • Start with the ball in your right hand, a few feet from the basket.
  • Take a dribble or two with your right hand to gain momentum.
  • As you approach the basket, jump off your left foot and bring the ball up towards the hoop.
  • Use your right hand to guide the ball through the net.
  • Land softly on your right foot and repeat the drill for 10-15 repetitions.

2. Left-Hand Layup Drill

  • Start with the ball in your left hand, a few feet from the basket.
  • Take a dribble or two with your left hand to gain momentum.
  • As you approach the basket, jump off your right foot and bring the ball up towards the hoop.
  • Use your left hand to guide the ball through the net.
  • Land softly on your left foot and repeat the drill for 10-15 repetitions.

3. Layup Finishes (Mix of Right & Left)

  • Perform a combination of right and left-hand layups, focusing on a variety of finishes, including layups with either hand, jump stops, and reverse layups. Aim for 10-15 repetitions of each type.

Dribbling Drills

These drills will help you improve your ball-handling skills, develop speed and control, and enhance your ability to create space on the court.

1. Crossover Dribbling

  • Start with the ball in your dominant hand.
  • Dribble the ball in front of you, then quickly cross it over to your other hand.
  • Continue dribbling, alternating between hands, with a controlled pace.
  • Focus on keeping your head up and looking ahead.
  • Repeat for 2 minutes.

2. Between-the-Legs Dribbling

  • Start with the ball in your dominant hand.
  • Dribble the ball in front of you, then quickly pass it between your legs to your other hand.
  • Continue dribbling, alternating between hands, with a controlled pace.
  • Focus on keeping your head up and looking ahead.
  • Repeat for 2 minutes.

3. Behind-the-Back Dribbling

  • Start with the ball in your dominant hand.
  • Dribble the ball in front of you, then quickly pass it behind your back to your other hand.
  • Continue dribbling, alternating between hands, with a controlled pace.
  • Focus on keeping your head up and looking ahead.
  • Repeat for 2 minutes.

4. Cone Dribbling

  • Set up a series of cones in a line.
  • Dribble through the cones, using various dribbling techniques (crossover, between-the-legs, behind-the-back).
  • Focus on maintaining control and speed while weaving through the cones.
  • Repeat for 3 minutes.

Cool-down

  • Light jogging (5 minutes)
  • Static stretching, holding each stretch for 30 seconds (5 minutes)

Remember to listen to your body and take breaks as needed. Consistency is key to improving your basketball skills. As you progress, you can increase the duration and intensity of your workouts.

Layups