Ball handling and agility are vital skills for controlling the game and staying ahead of your opponent. This advanced training plan focuses on improving dribbling precision, hand speed, and reaction time.
Start with two-ball dribbling drills. Dribble two basketballs simultaneously at waist height for 30 seconds, focusing on maintaining consistent rhythm. Switch to alternating dribbles, where one ball is at its peak while the other is being pushed to the floor. Perform 3 sets of 30 seconds for each variation. Progress to high-low dribbling, where one ball is dribbled low to the ground while the other is dribbled high at shoulder height. Perform 3 sets of 20 seconds.
Move to dynamic drills like the cone weave drill. Set up 6 cones in a straight line, spaced 3 feet apart. Dribble through the cones using a crossover move at each cone. Perform 5 repetitions with your dominant hand and 5 with your non-dominant hand. Increase the difficulty by using behind-the-back or between-the-legs moves during the weave. For added intensity, time yourself and aim to reduce your completion time with each attempt.
For game-like scenarios, perform the zigzag pressure drill. Start at one baseline and dribble diagonally toward the sideline, alternating between crossovers, spins, or hesitation moves at each change of direction. Have a partner act as a light defender, applying pressure without stealing the ball. Complete 5 trips up and down the court, alternating hands on each trip. Focus on keeping your dribble low and protected.
Agility drills are next. Set up a T-drill with cones in a T-shape: one cone at the base, three cones at the top. Sprint to the middle cone, shuffle to the left cone, shuffle to the right cone, and backpedal to the starting point. Perform 5 repetitions, aiming to complete each drill in under 10 seconds. Rest for 30 seconds between repetitions.
Finish with reaction drills to enhance responsiveness. Partner with a teammate or coach who will point in random directions. React quickly by dribbling toward the indicated direction and returning to the center. Perform this drill for 3 minutes, alternating roles. Add a shooting element by taking a jump shot after every five movements.
End your session with burnout dribbling, where you dribble as fast as possible using your fingertips for 1 minute. Switch between hands every 15 seconds. Repeat for 3 sets, with 30 seconds of rest between each. Incorporate this plan into your weekly training 3 times, and track your improvements by measuring how many cones you can dribble through in 30 seconds and how quickly you complete agility drills.