Ball Handling Workouts- What You Should Learn
Ball handling workout* is a great aerobic exercise for everyone who needs to
improve their cardio fitness level and it’s indispensable for amateur or pro
basketball players. Ball handling practice helps them gain confidence and improve their playing skills. The drills perfect the techniques and speed. There are different ball handling drills that can be employed in workouts: stationary, basic, and advanced. They can be performed daily at least for 10 to 15 minutes in order to improve all areas of basketball
1- Stationary Ball handling Workout*
You know Ball handling workouts can be done stationary. Duration, frequency and intensity affect the practice. Here are some stationary ball handling drills that are effective in improving the skills:
2- Body Circles – These drills are performed using both hands and completing full circles by taking the ball around the head, around the waist, and around the knees. The routine can be also completed by changing direction,and in reverse order.
3- Ball Slaps – These drills are performed by holding the ball in one hand in front of the player and slapping it with the other hand. The player can switch hands and repeat.
4-Figure Eight – These ball handling drills are performed by waving the ball in a figure eight pattern between and around the legs.
5- Straddle Flip – This workout is performed with knees bent and feet shoulder width apart. You start with the ball held in both hands, in front of your knees. Then you drop the ball and catch it behind your knees with both hands, before it hits the ground.
6- Dribbling Drills:*
There are many ball dribbling drills that can be included in your regular workout:
Dribble Figure-Eight – This dribbling drill is performed almost similar as the stationary figure-eight with the only exception that you dribble the ball throughout the movement.
Dribbling Attack – This ball handling workout is performed with other five or six players,each one with a ball. The players will practice dribbling while attacking the other players and trying to knock their ball away.