Basketball Dribble Height and Reach Workout

The workout: Start this basketball dribble height and reach workout with front and between-the-legs bounces, then circle the ball around your body. Compare low and higher bounces with the same hand before sending the ball forward, back, and diagonally. Finish by checking where the other hand receives a crossover and where the same hand receives an in-out.

On a flat practice space, pick a comfortable position to return the ball to. As you work through this basketball dribble height and reach workout, watch two spots: where the ball hits the floor and where it meets your hand. Use the opening bounces and orbits to notice where your hands meet the ball. Then compare bounce heights with one hand at a time, change the path of the bounce, and finish by comparing a hand change with a same-hand return. Run one round of each block, completing both timed sets of the first drill before moving to the second. Rest between sets and use the transition to reset for the next drill. The 5-, 6-, 6-, and 7-minute blocks include work, recovery, and setup. Use those windows to plan about 24 minutes and adjust the pauses as needed.

1

Front Bounces and Orbits

5 min · Start by tracking the ball on two bounce paths, then guide it around your body without a bounce. Notice where your hands meet the ball as it moves from in front of you to between your legs or around you.

1. Quick Hands 22 x 25 secBounce the ball in front of you, then between your legs. Repeat the two bounces in that order.
2. Body orbit2 x 25 secBend your knees and circle the ball around your head, then your waist, then your knees.

2

High and Low Returns

6 min · Compare the low and higher bounces with your right hand first, then make the same comparison with each hand in High Hard Pounds. Watch where the ball meets your hand at each height.

1. Level dribble2 x 25 secStay low and use your right hand to alternate a low bounce with a higher one.
2. High Hard Pounds2 x 30 secAlternate high and low bounces with one hand, then switch hands and repeat the pattern.

3

Forward and Diagonal Reach

6 min · Watch the floor contact first: it moves forward and back in Push Pull Dribble, then side to side in Pound V Dribble. After each change in direction, check where the ball comes back to your hand.

1. Push Pull Dribble2 x 25 secStay low and bounce the ball forward, then bounce it back toward you.
2. Pound V Dribble2 x 25 secStay low and angle the bounces from side to side in front of your body to trace a V.

4

Crosses and In-Outs

7 min · Compare which hand receives the ball after it moves across your body. On the cross, use the next dribble to check where the other hand received it. On the in-out, watch where the ball returns to the hand that sent it.

1. 1 dribble cross2 x 30 secTake one dribble, cross the ball in front of you, then take one dribble with the other hand.
2. In Out Crossover2 x 25 secMove the ball across your body, then bring it back with the same hand.

How to progress

Use each listed dose as a self-check: can you finish both sets while following the drill cue? If you can't, repeat the same dose before adding speed, repetitions, or resistance.

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