Low Dribbles: *(Reverse directions)
Right hand 3x45 secs
Right hand front to back 2x45 secs
Left hand front to back 2x45 secs
Right hand side to side 2x45 secs
Left hand side to side 2x45 secs
*Around right leg 2x45 secs
*Around left leg 2x45 secs
*Around both legs 2x45 secs
*Figure "8" 2x45 secs
The average high school player can do 60 crossovers in 15 seconds. You count one every time the ball hits the ground. It's very important to stay in your ready position with your feet shoulder width apart.
Crossover under the knees
Crossover right hand through between the legs
Crossover left hand through between the legs
Crossover under the legs (behind the back)
2-Ball Dribbling: Work on really driving the ball into the ground as hard as you can.
Alternate dribbles 2x50
Font to back 2x40
"Raindrop" 2x30 (right and left hand)
This part of the workout you need to have some cones or everyday objects and you need to lay them in a line on the ground wherever your practicing. There needs to be a good amount of space in between the objects. You start at one end of the line of objects and your approach the cone while dribbling and do a jumpstop and make a crossover. Then seal the defender (object) with your opposite foot and continue moving forward then repeat.
Singles (one crossover) 2x30
Doubles (two crossovers) 2x30
Triples (three crossovers) 2x30