Basketball Two-Ball Pull-Up Workout: 8 Drills

The workout: This basketball two-ball pull-up workout lists eight drills in four blocks. It opens with two-ball front crossover, one-dribble cross, and Figure 8. The next entries list a hesitation pull-up, elbow pull-ups, behind-the-back pull-ups, and between-the-legs pull-ups. The final drill is College 3-pointers: five spots and five shots at each spot. Each line keeps the listed dose and cue beside the drill name.

The basketball two-ball pull-up workout is a 24 min Intermediate session with two basketballs, one hoop, and open court space. Four blocks order the listed drills from two-ball handles to off-the-dribble pull-ups and the final five-spot shooting test. The drill entries preserve their names, doses, and cues. The opening cue keeps the hips low while both balls bounce at waist height, and the elbow pull-up cue states the inside-foot plant and quick square-up.

1

Two-Ball Handle Start

6 min · The block contains 2-Ball Front Crossover and 1 dribble cross. The listed cues keep the hips low, use a waist-height bounce, and place the crossover below the knees.

1. 2-Ball Front Crossover2 minutesKeep your hips low and bounce both balls simultaneously at waist height.
2. 1 dribble cross2 minutesPound the ball hard once then snap a quick crossover below your knees.

2

Figure Eight and Hesi Pull-Up

10 min · The next block pairs Figure 8 with Hesi pull ups. The listed cues name a deep stance, tight ball path, high hesitation shoulder fake, and rise into the pull-up.

1. Figure 83 minutesStay in a deep stance and weave the ball tightly around your legs.
2. Hesi pull ups10 makes each sideFreeze your defender with a high hesitation shoulder fake before rising up.

3

Elbow and Back-Dribble Pull-Ups

12 min · This block contains Elbow Pull-Ups and Pull-Ups with Behind-the-Back Dribble. The cues state the inside-foot plant, quick square-up, low wrap, and step into the shot.

1. Elbow Pull-Ups10 makes each elbowSprint to the elbow, plant your inside foot, and square up quickly.
2. Pull-Ups with Behind-the-Back Dribble10 makes each sideWrap the ball low behind your back and step directly into your shot.

4

Between-Legs and Five Spots

7 min · The final block contains Pull-Ups with Between-the-Legs Dribble and College 3-pointers (5 from 5). The listed entries give the between-the-legs cue and five spots with five shots each.

1. Pull-Ups with Between-the-Legs Dribble10 makes each sideDrop your hips, push the ball through your legs, and rise balanced.
2. College 3-pointers (5 from 5)5 spots 5 shots eachCatch with your feet set and follow through high on every shot.

How to progress

Use completion of every listed dose while following the observable drill cues as a self-check. If a player cannot complete the listed dose with those cues, repeat the same dose before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results. Keep the listed order: two-ball handling, pull-up entries, then the five-spot shooting test.

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