Kristian Ferrell
Bouncing a basketball is an essential skill in the game of basketball, and it is the first thing a beginner learns. Bouncing the ball, also known as dribbling, helps players move the ball around the court without travelling, i.e. taking steps with the ball in hand. Dribbling is also an excellent form of exercise, as it requires a lot of hand-eye coordination and can be physically demanding, especially when performed at high speeds or for extended periods. Professional basketball players integrate dribbling exercises into their training regimens to optimize their coordination and endurance.
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What You'll Learn
Basketball dribbling exercises
Dribbling is the most important skill in basketball, and the first thing a beginner learns. Professional basketball players also regularly integrate dribbling exercises into their training to optimize their coordination and endurance. Here are some basketball dribbling exercises that can help you master the dribble:
Two-ball dribbling
Dribbling with two balls simultaneously can help train both hands. This exercise can be set up with varying levels of difficulty:
- Dribble both balls simultaneously while standing still.
- Dribble both balls simultaneously while moving.
- Juggle the balls with the help of the floor. Push one ball towards the ground and throw the second ball into your other hand. With your free hand, catch the ball that's bouncing up from the floor. Try to increase your speed as you get better.
Crossover dribbling
This drill is regularly used by professional players and can help improve your ball handling and stamina. Stay in place and switch hands back and forth while you dribble the basketball. Slightly bend your knees and keep a straight back:
- Dribble the basketball from one hand to the other until you feel confident to move on to the next step.
- Bend your knees further to decrease your distance to the floor. Depending on the height you dribble, the behaviour of the ball and the force needed will change.
- Increase your speed and try to dribble as fast as possible without losing control of the ball.
Dribble Knockout
This is a fun skill-building variation of the classic game. Stationary dribbling drills are great for warming up and introducing new skills to beginners. They are also useful for getting lots of touches, or reps, in a short amount of time. However, it's important to also use more dynamic dribbling drills that incorporate movement and defenders.
General tips
- Take your eyes off the ball so you can see what your opponent is doing. Lift your chin, look straight ahead and fix your gaze.
- Give equal time to both hands when dribbling.
- Push yourself and leave your comfort zone—if you're not making mistakes, you're not improving!
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Mastering dribbling techniques
Basic Tips
- Take your eyes off the ball and look straight ahead so you can see what your opponent is doing.
- Give equal time to both hands when dribbling.
- Practice dribbling in place before moving on to more advanced drills.
- Practice outside your comfort zone. Try going faster than you usually would and use your imagination.
Drills
- Crossover-Dribbling: This drill improves your ball handling and stamina. Stay in place and switch the ball back and forth between your hands while dribbling. Keep your knees slightly bent and your back straight. As you get more comfortable, increase your speed.
- Figure 8's: Spread your legs about shoulder-width apart and dribble the ball through and around your legs in a figure 8 motion. This can be done in multiple ways, such as front to back, back to front, or as low or high dribbles.
- Spider Dribble: This drill is similar to Figure 8's, but with your feet spread about shoulder-width apart.
- Running While Dribbling: Focus on building your speed without losing control of the ball. Practice running and dribbling the length of the court before training.
- Power Dribbling: This advanced drill involves cutting sideways while pounding the ball into the court. It helps players elude their defenders and move to another part of the court.
- Two-Ball Dribbling: Dribble with two balls simultaneously to train both hands. Start by dribbling both balls while standing still, then progress to moving and even juggling the balls.
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Rules of dribbling
Bouncing a basketball is indeed considered exercise, and it is an essential skill in the game of basketball. Here are the rules of dribbling in basketball, which is a key way of moving the ball around the court:
- A player must dribble to move with the ball, and they cannot run with it.
- A player cannot dribble a second time after their first dribble has ended, unless they lost control of the ball due to a shot for a field goal, a touch by an opponent, or a pass or fumble by a teammate.
- A player cannot touch the floor consecutively with the same foot after ending their dribble or gaining control of the ball.
- A player cannot dribble with both hands simultaneously, as this is a double dribble.
- A player cannot put their hand under the ball during a dribble, as this is a carrying violation.
- A player cannot dribble the ball and then scoop it into their hand, as this is another carrying violation.
- A player cannot dribble the ball and then catch it with both hands, as this is a carrying violation.
- A player cannot dribble out of bounds and then be the first to touch the ball when re-establishing an inbounds position.
- A player cannot dribble and then slide on the floor to gain an advantage.
These rules outline the key restrictions on dribbling in basketball, with the main focus being on maintaining control of the ball and not gaining an unfair advantage.
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Juggling with two balls
Bouncing a basketball is a great form of exercise, and dribbling is an essential skill in basketball. It is the first skill a beginner learns, and professional players also incorporate dribbling exercises into their training to improve their coordination and endurance.
Now, here is a step-by-step guide on juggling with two balls, which can help you improve your dribbling skills:
First, practice throwing one ball in a simple arch from one hand to the other, about eye-high, in front of your body. Keep your elbows by your hips and don't throw the ball too high or too far. Once you feel comfortable, add a second ball. Toss the first ball, then, just before catching it, toss the second ball from your other hand. You are aiming to exchange the ball in the air for the one in your hand. This is called "The Jug", and it is the basic trick to juggling.
If you are throwing the balls out in front of you, you may be opening your hand too early. Keep grasping the ball for longer. Also, try not to reach for the ball when catching it; simply wait for it to fall into your palm.
Remember, if you can juggle with two balls, you can juggle with three!
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Crossover-dribbling
Bouncing a basketball is indeed a form of exercise, and one that can be practised in a variety of ways. One such method is crossover dribbling, which is a fundamental skill in basketball. This technique is used to create space and separation from a defender, allowing the offensive player to attack the basket or create a scoring opportunity for themselves or a teammate.
How to Perform a Crossover Dribble
The crossover dribble is a move in which a player dribbles the basketball with one hand across their body and catches it with the opposite hand. This can be practised from a stationary position, with the feet shoulder-width apart, and the ball dribbled from one hand to the other. This is a great way to improve ball handling and stamina, as well as coordination and endurance.
The Double Crossover
A more advanced variation is the double crossover, where the player executes a crossover dribble towards one side of their body and then immediately follows with a second crossover to the opposite side. This move was popularised by NBA Hall of Famer Allen Iverson, who added his own style with multiple fakes to stall the defender.
The Killer Crossover
Another variation is the killer crossover, where the ball is dribbled very low between the legs, before being crossed back over to the opposite hand. This move is attributed to Tim Hardaway, who would shift his head, shoulders, hips, and feet to set up the defender, before scoring or passing to a teammate.
Tips for Beginners
For those new to the crossover dribble, it is recommended to start with the basics and master dribbling in a stationary position before attempting to dribble on the move. It is also important to remember to look up and be aware of your opponent's position, rather than focusing only on the ball.
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Frequently asked questions
Yes, bouncing a basketball is considered exercise as it helps to improve hand-eye coordination, balance, and cardiovascular health.
There are many exercises you can do with a basketball, such as dribbling with two balls simultaneously, or practicing your jumpshot or dunk.
To dribble a basketball, you need to take your eyes off the ball and look straight ahead. You should also give equal time to both hands when dribbling and practice dribbling in place before moving on to pushing yourself outside your comfort zone.
