Basketball Drills That You Can Do Inside Your House
You don't need anyone or anything except a ball to improve your basketball-handling skills. There is more to basketball-handling proficiency than dribbling and shooting. In fact, the way you move the ball when pressed by opponents can make or break your success as a basketball player. You don't need a gym or a wide open space to practice basketball drills. You can even do drills from inside your house.
Tip the ball back and forth from hand to hand using just your fingertips. Start over your head and gradually work down to your ankles and then back up and down. Repeat for about one minute. Keep your elbows straight and close to your body to work on your hands. This drill helps you improve your feel for the ball and gain finger strength. It even prepares you for tipping in missed shots.
Around the World
Stand with your feet together and take the ball around your body right hand to left starting with your head. Then move to your waist, going around, then your legs and then your ankles. Work back up to your head and take the ball around going left to right. Repeat a couple of times each direction. This drill simulates the behind-the-back dribble and teaches you a feel for the ball. Remember to keep your head up and not look at the ball during this drill.
Stand with your legs spread and slightly bent. You will make a figure-eight motion going through your legs. Start with the ball in your right hand and move it to your left by putting it through your legs from the front, then bring it back to the front in your left hand and move it to your right by putting it through your legs from the front. Repeat for about one minute. Then reverse it and transfer the ball from the back. Keep your head up and don't let the ball hit the floor. This drill gives you a feel for the ball and simulates between-the-legs dribbles.
Shoot From the Floor
Lie on your back and bring the ball up and take a shot with normal form. Catch the ball and repeat. Do this drill for about five minutes. This drill helps ensure you are getting proper backspin on your shot. It also enables you to strengthen your shooting muscles and enhance your range. Make sure your middle finger or index finger is the last thing to touch the ball on your shot. This is what creates backspin, and it's easy to spot in this drill.
- The Coach's Clipboard: Basketball Ball-Handling Fundamentals and Drills
- ShootingDrills.com: Floor Shooting Drill
- Sekendiz B, Cuğ M, Korkusuz F. Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. J Strength Cond Res. 2010;24(11):3032-40. doi:10.1519/JSC.0b013e3181d82e70
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Based in Harker Heights, Texas, Timothy Onkst has been writing about sports, fitness and health since 2003. His articles have appeared in a variety of publications including "Texas Roundball" magazine, Yahoo Sports, Fox Sports and other websites.