Streetballzone.tk
- Bone
Collector's Dribbling Program (26 minute program)
Exercises
and description
Dribble-just
dribble with your left hand and right hand
Through
the legs high-dribble through the legs without bending or crouching down back
and forth
Through
the legs low-dribble back and forth through your legs fast and low, crouch down a bit
Inside
out dribbles-cross fake, bring the ball in and back out in a crescent shape, use
body motion
Fake 2
cross- fake left then cross right, vice versa
Pound
1, 2 cross- dribble twice and then cross
Yo Yo dribbles (v dribbles)- with one hand dribble from left to right, right to left
Behind
the back-dribble behind your back, back and forth
Studder
drive-studder, fake, hesitate, (whatever u want to call it) then drive (2 steps
drive is good for practice)
Cross
jab- jab with right to the left side and bring the ball over like your driving,
vice versa
Figure
8-dribble around your legs in a figure 8 using small low dribbles
Spider dribble- right to left, left to right (thru the legs), right to left (behind the
back), left to right (front 2 back thru legs) etc. NOTE: The basketball and your
legs stay in the same spot, the ball can move a little but relatively in the
same spot, dribble low
Chair
dribble- sit on a chair with your legs out in front of u, feet on ground, and
dribble under your thighs behind your lower legs, u can be creative by dribbling
while moving your legs or free styling on a chair
Do the
exercises as specified
| Exercise |
Minutes |
| Dribble |
�
minute each hand (1 min total) |
| Thru
the Legs Hi |
1
minute each leg (2 min total) |
| Thru
the Legs Low |
2
minutes each leg (4min total) |
| Inside
out Dribbles |
�
minute each hand (1 min total) |
| Fake
2 cross |
2
minutes |
| Pound
1, 2 cross |
1
minute |
| Yo
Yo dribbles |
1
minute each hand (2 minute total) |
| Behind
the Back |
1
minute |
| Studder
Drive |
2
minutes each hand/side (4 minutes total) |
| Cross
Jab |
1
minute each hand (2 minutes total) |
| Figure
8 |
1
minute |
| Spider
Dribble |
2-3
minutes |
| Chair
Dribble |
3-5
minutes |
Do this
program mon-fri and practice over the weekends but u do not have to do specified
time. After 2-3 weeks after doing this program try doing the following exercises
with your eyes closed
-thru
the legs hi
-thru
the legs low
-pound
1, 2 cross
-Yo Yo dribbles
-behind
the back
-figure
8
-spider
dribble
After
doing this program for about 5 weeks you will have handlez as good as the Bone
Collector's.