Basketball Counter Dribble and Range Workout

The workout: This basketball counter dribble and range workout lists an eight-drill sequence for intermediate players training alone with a hoop. The session lists four blocks: Midrange Foundations, Hesitation and Counter Attacks, Advanced Separation Moves, and Paint Touch and Finish. The drills are Elbow Pull-Ups, College 3-pointers (5 from 5), Hesi pull ups, Diamond double counter cross pull ups 2, Pull-Ups with Between-the-Legs Dribble, Diamond double counter cross pull ups, Reverse Mikan drill power step, and Pull-Ups with Behind-the-Back Dribble. The doses are tracked by made shots or attempts.

This session lists eight drills for a basketball counter dribble and range workout. The session lists the following drills in order: Elbow Pull-Ups, College 3-pointers (5 from 5), Hesi pull ups, Diamond double counter cross pull ups 2, Pull-Ups with Between-the-Legs Dribble, Diamond double counter cross pull ups, Reverse Mikan drill power step, and Pull-Ups with Behind-the-Back Dribble. The session lists these drills to be performed with a basketball and a hoop, with cues focusing on footwork, low dribbles, and high release points.

1

Midrange Foundations

12 min · This block lists Elbow Pull-Ups and College 3-pointers (5 from 5). The block contains cues to observe hip and shoulder alignment.

1. Elbow Pull-Ups10 made shotsDribble hard around the cone, plant your inside foot, and rise straight up for the shot.
2. College 3-pointers (5 from 5)5 spots of 5 shotsCatch, set your feet quickly, and maintain a high release point on every deep shot.

2

Hesitation and Counter Attacks

4 min · This block lists Hesi pull ups and Diamond double counter cross pull ups 2. The block contains cues to observe speed change and the plant of the lead foot.

1. Hesi pull ups12 total attemptsPause your dribble briefly, plant your lead foot, and immediately pull up into your shot.
2. Diamond double counter cross pull ups 28 made shotsDribble through the cones, execute a quick double crossover, and rise balanced into your shot.

3

Advanced Separation Moves

4 min · This block lists Pull-Ups with Between-the-Legs Dribble and Diamond double counter cross pull ups. The block contains cues to monitor hip height and dribble height.

1. Pull-Ups with Between-the-Legs Dribble10 total attemptsDrop low for a between-the-legs dribble, drive forward, repeat the move, and pull up.
2. Diamond double counter cross pull ups8 made shotsWeave through the diamond cones with low counter crossovers before elevating into your jumper.

4

Paint Touch and Finish

6 min · This block lists Reverse Mikan drill power step and Pull-Ups with Behind-the-Back Dribble. The block contains cues to observe the power step and footwork transition.

1. Reverse Mikan drill power step20 total makesCatch under the rim, take a strong power step, and finish high with the opposite hand.
2. Pull-Ups with Behind-the-Back Dribble10 total attemptsWrap the ball behind your back on the move, gather your feet, and shoot.

How to progress

The session lists completion of every listed dose while following the observable drill cues. The progression lists repeating the same dose before changing speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.