30 Second Workout Drill: Speed Dribble Reverse Layup
By Dr. Hal Wissel
When you anticipate a defender trying to deny your drive down the lane you can counter by driving under the basket and finishing with a reverse layup. This challenging drill combines the use of strong- and weak-hand reverse layup shots, 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 reverse layup shots 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. Drive under the basket using a speed dribble with your outside (right) hand and finish with a right-hand reverse layup. Catch the ball with two hands and 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.
Drive under the basket using a speed dribble with your outside (left) hand and finish with a left-hand reverse layup. Catch the ball with two hands and speed dribble 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 reverse layups on each side of the basket.
Record the number of reverse layups you make in 30 seconds. A good score is seven reverse layups in 30 seconds. This is a great conditioning drill. At the completion of the drill we recommend that you shoot two free throws.
