30 Second Workout Drill: Speed Dribble Runner
By Hal Wissel
This challenging drill combines the use of strong- and weak-hand runners, speed dribble and reverse dribble. The drill consists of alternately driving from each elbow (the intersection of the foul line and lane line) and shooting runners with your right hand when dribbling right and left hand when dribbling left.
Start at the right elbow in a balanced stance with your left foot forward and your right foot back. Make one dribble with your outside hand and pick the ball up at your shooting side knee with your balance hand under the ball and your shooting hand on top of the ball. Shoot a right hand runner high over an imaginary shot blocker. Jump and land in the same spot as your takeoff. Hold your follow-through until the ball reaches the net. Go for the rebound and catch the ball with two hands. Speed dribble out to the left elbow, using your outside (right) hand. Place your inside (left) foot on the elbow and reverse dribble, pulling the ball back toward the basket with your right hand.
Make one dribble with your outside hand and pick the ball up at your shooting side knee with your balance hand under the ball and your shooting hand on top of the ball. Shoot a left hand runner high over an imaginary shot blocker. Hold your follow-through until the ball reaches the net. Jump and land in the same spot as your takeoff. Go for the rebound and catch the ball with two hands. Speed dribble out to the right elbow, using your outside (left) hand. Place your inside (right) foot on the elbow and reverse dribble, pulling the ball back toward the basket with your left hand. Continue the drill for 30 seconds, alternately driving and shooting runners on each side.
Record the number of runners you make in 30 seconds. A good score is seven made runners in 30 seconds. This is a great conditioning drill. At the completion of the drill we recommend that you shoot two free throws.
30 Second Workout Drill: Speed Dribble Runner