Helena Frye
Being able to use both hands when playing basketball is a skill that can set you apart from other players. To improve your off-hand, you must practice, practice, practice. This includes doing dribbling and finishing drills with your off-hand, such as Mikan drills, off-hand pound dribbles, and off-hand side-to-side dribbles. You can also do daily activities with your non-dominant hand, such as eating, opening doors, and brushing your teeth, to form the proper habits and feel more comfortable with your off-hand.
| Characteristics | Values |
|---|---|
| Drills | Mikan drills, off-hand pound dribbles, off-hand side-to-side dribble, wall dribble, one high-one low, cone maze |
| Daily activities | Eating, cutting food, opening doors, drawers and packages, combing hair, brushing teeth, using the phone |
| Dribbling | Start by keeping the dominant hand behind the back, forcing the use of the weak hand to dribble |
| Grip | Strength/grip training |
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What You'll Learn
Practice dribbling with your off hand
Dribbling with both hands is a crucial skill to develop in basketball, as it allows players to quickly crossover and overtake their defender. To improve dribbling with your off hand, you can start by keeping your dominant hand behind your back and practising dribbling with only your weak hand. This will feel uncomfortable at first, but with practice, it will become more natural.
You can also try the "One High, One Low" drill. In this drill, players dribble one ball up to their armpit with their strong hand while dribbling another ball only as high as the knee with their weak hand. Once you reach the middle of the court, switch the hands performing the high and low dribbles.
Another drill is the "Wall Dribble". This involves dribbling with your off hand against a wall located about two feet in front of you. This will help you develop strength in your weaker arm.
The "Cone Maze" drill involves setting up cones about three feet apart and weaving through them using only your off-hand dribble.
In addition to these drills, you can also work on developing your off hand through everyday activities. Try doing daily tasks with your non-dominant hand, such as eating, opening doors, brushing your teeth, or using your phone. This will help you build muscle memory and feel more comfortable using your off hand.
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Do off hand side to side dribble drills
To improve your off-hand side-to-side dribbling skills, you can perform several drills that will help you develop strength, agility, and comfort with your non-dominant hand. Here are some detailed instructions for drills that you can practice:
Wall Dribble
For this drill, you'll need a wall and a basketball. Stand about two feet away from the wall and dribble with your off-hand, feeling the burn in your weaker arm. This drill helps you develop strength in your off-hand.
One High, One Low
In this drill, you'll dribble two basketballs at different heights. Start by dribbling one ball up to your armpit with one hand while dribbling the other ball as high as your knee with the other hand. When you reach mid-court, switch hands and perform the high and low actions with the opposite hands. This drill helps you improve coordination and comfort with your off-hand.
Cone Maze
Set up a course with cones spaced about three feet apart. Weave through the cones using only your off-hand to dribble. This drill helps with agility and dribbling control with your weaker hand.
Figure 8 Drill
Start with your feet spread apart and the basketball in your dominant hand. Dribble the ball through your legs to your off-hand, and then immediately dribble it back to your dominant hand. Repeat this figure-8 motion to improve your ball handling and off-hand dribbling skills.
Partner Passing Drill
For this drill, you'll need a partner and three basketballs. Start by dribbling two basketballs. Pass the ball in your dominant hand to your partner and dribble the other ball to your off-hand. Your partner will then throw you a ball, and you'll dribble it with your off-hand. Continue repeating this process, improving your crossover skills and ability to switch hands mid-play.
Remember, the key to improving your off-hand dribbling is consistent practice. Incorporate these drills into your training routine, and you'll develop greater comfort, strength, and agility with your off-hand over time.
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Do off hand pound dribble drills
To improve your off-hand pound dribble in basketball, you must first understand the basics of the pound dribble technique. The pound dribble is a foundational skill in basketball that involves bouncing the ball forcefully against the floor with one hand while maintaining control. This simple move is a great way for beginners to learn how to control the ball and keep possession while keeping their eyes off the ball and up.
To perform the pound dribble, start by holding the ball in your dominant hand. Then, bounce the ball against the floor in front of you with enough force so that it bounces back up to where your hand was. This drill can be done at different levels, such as at the waist, chest, or shoulders.
To improve your off-hand pound dribble, start by keeping your dominant hand behind your back and practice dribbling with only your weak hand. This will help you build muscle memory and feel more comfortable using your off-hand. You can also try adding a second basketball and dribbling with each hand at the same time.
Additionally, you can try the "Kills" drill, which involves dribbling the ball from ankle to shoulder height. Start by dribbling the ball at your ankles and gradually dribble higher on each bounce. When you reach as high as you can, "kill" the basketball by stopping it a few inches off the ground and dribbling back down to your ankle. This drill can also be done with two balls, as described in the "50 Basketball Dribbling Drills" source.
Practicing off-court activities with your non-dominant hand can also help improve your off-hand dribbling skills. Try doing daily tasks such as eating, opening doors, or using your phone with your non-dominant hand to build the proper habits and comfort with that hand.
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Try Mikan drills
The Mikan drill is one of the most important individual basketball drills a player can use. It is designed to help basketball centres and forwards develop rhythm, timing for rebounding, and scoring in the paint. It is also used for outside players to better their layup skills and increase stamina for longer games. The drill is named after George Mikan, who dominated his opponents during the 1940s and 1950s using the hook shot he developed by practising this drill every day.
To perform the Mikan drill, start on the right side of the basket, facing the baseline. Make a right-handed layup, then catch the ball under the net with your left hand and make a left-handed layup. Catch the ball out of the net with your right hand and lay it in with the right hand. Continue, alternating hands. Eventually, you should learn how to quickly grab the ball and take a shot while taking the permitted two steps.
You can also perform the reverse version of the shot off of two feet. Begin underneath the hoop with your back to the baseline. Shoot with the outside hand, then finish with the inside hand. You can cycle through these variations quickly, improving your performance near the rim. Remember to stay light on your feet and develop proper footwork.
Once you have established a good rhythm, you can increase the pace and attempt to beat records for consecutive shots made or the number of shots made in a certain amount of time.
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Practice daily activities with your off hand
To improve your off-hand in basketball, it's important to practice with it both on and off the court. Off-court, you can do daily activities with your non-dominant hand to form the proper habits and feel more comfortable using it. Here are some examples of activities you can try:
Eating and Cooking
Try eating with your off hand. You can also practice cutting food, which will help improve your dexterity and fine motor skills. Cooking can also help improve your off-hand skills, as you'll be using utensils and potentially measuring ingredients.
Hygiene
You can practice brushing your teeth and combing your hair with your off hand. This will help improve your hand-eye coordination and fine motor skills.
Using Doors and Drawers
Try opening doors, drawers, and packages with your off hand. This will help improve your dexterity and strength in your off hand, especially if you focus on smoothly and slowly opening these items.
Using Your Phone
Using your phone with your off hand can help improve your dexterity and fine motor skills. Try texting, playing games, or simply navigating your phone one-handed with your non-dominant hand.
Other Activities
In addition to the activities above, you can try writing, throwing, or even playing video games with your off hand. The key is to consistently practice using your non-dominant hand for a variety of tasks so that it starts to feel more natural. This will help build muscle memory and improve your off-hand skills, which will benefit your basketball game.
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Frequently asked questions
One simple exercise is to dribble with your off-hand against a wall located about two feet in front of you. This is called the Wall Dribble. You can also try the One High, One Low drill, where you dribble one ball up to your armpit and a second ball only as high as the knee, then switch which hands perform each action once you reach mid-court.
You can try the Mikan Drill, where your dominant hand doesn't touch the ball. You can put it behind your back to remind yourself not to touch the ball. This helps you work on your touch with your off-hand. You can also try the Off hand pound dribbles drill, where you dribble the ball as hard as you can into the ground for 10-12 seconds with your knees bent in an athletic position.
You can try doing daily activities with your non-dominant hand, such as eating, opening doors, or using your phone. This will help you feel more comfortable using that hand, allowing for a smooth transition when playing basketball.
