Basketball Dribbling Workout

Use this framework to pattern your dribbling workout. Those drills that are already entered are not to be change. However, you can insert your own drills in the blank spaces following the guidelines in Basketball Dribbling Workout Drills.


Your Workout Program
Stretching Exercises Sets Reps Commentary
1 1 10 .
2 1 10 .
3 1 10 .
4 1 10 .
5 1 10 .
6 1 10 .
7 1 10 .
8 1 10 .
9 1 10 .
10 1 10 .
.
Jump Rope Sets Reps Commentary
1 1 10 .
2 1 10 .
3 1 10 .
4 1 10 .
5 1 10 .
6 1 10 .
.
Ball-Handling Sets Reps Commentary
1 1 10 .
2 1 10 .
3 1 10 .
4 1 10 .
5 1 10 .
6 1 10 .
7 1 10 .
8 1 10 .
9 1 10 .
10 1 10 .
.
Stationary Dribbling Sets Reps Commentary
1. Straight Dribbling 1 10 .
2. Front Crossover (Square "v" left, right and both-hand) 1 10 .
3. Between legs dribbling (inside & outside) 1 10 .
4. Behind the back (regular & low square "v") 1 10 .
5. Reverse-spin 1 10 .
.
Open Court Dribbling Sets Reps Commentary
1. Straight Dribbling (left, right & alternating hands) 1 10 .
2. Front Crossover (full and crossover fake) 1 10 .
3. Between Legs Crossover (inside & outside) 1 10 .
4. Behind Back Dribbling 1 10 .
5. Reverse-spin 1 10 .
6. Hesitation (left & right-hand) 1 10 .
7. Stop-and-go (left & right-hand) 1 10 .
8. Flip-fire or Starter-step (left & right-hand) 1 10 .
9. Pull-back Dribbling (left & right-hand) 1 10 .
10. Combination Dribbling (alternating hands) 1 10 .
.
Speed Dribbling Sets Reps Commentary
1. Left-hand layups 1 30 .
2. Right-hand layups 1 30 .
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Stretching Exercises Sets Reps Commentary
Same Drills as above for stretching


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