Handles Workout

Drill 1 of 13

Double Cross (Left)

5 min · 60 reps

Perform two consecutive cross-over dribbles with the left hand, staying low around the cone.

Drill 2 of 13

Double Cross (Right)

5 min · 60 reps

Perform two consecutive cross-over dribbles with the right hand, staying low around the cone.

Drill 3 of 13

Double Between-the-Legs (Left)

5 min · 60 reps

Perform two consecutive between-the-legs dribbles with the left hand, staying low around the cone.

Drill 4 of 13

Double Between-the-Legs (Right)

5 min · 60 reps

Perform two consecutive between-the-legs dribbles with the right hand, staying low around the cone.

Drill 5 of 13

Between-the-Legs + Cross (Left)

5 min · 60 reps

Perform between-the-legs dribble → cross-over combination, emphasizing left-hand control.

Drill 6 of 13

Between-the-Legs + Cross (Right)

5 min · 60 reps

Perform between-the-legs dribble → cross-over combination, emphasizing right-hand control.

Drill 7 of 13

Between-the-Legs + Behind (Left)

5 min · 60 reps

Perform between-the-legs dribble → behind-the-back dribble combination, emphasizing left-hand control.

Drill 8 of 13

Between-the-Legs + Behind (Right)

5 min · 60 reps

Perform between-the-legs dribble → behind-the-back dribble combination, emphasizing right-hand control.

Drill 9 of 13

Double In-and-Out (Right)

5 min · 60 reps

Perform two consecutive in-and-out dribbles with the right hand, staying low around the cone.

Drill 10 of 13

Double In-and-Out (Left)

5 min · 60 reps

Perform two consecutive in-and-out dribbles with the left hand, staying low around the cone.

Drill 11 of 13

Double Behind-the-Back (Left)

5 min · 40 reps

Perform two consecutive behind-the-back dribbles with the left hand, staying low around the cone.

Drill 12 of 13

Double Behind-the-Back (Right)

5 min · 40 reps

Perform two consecutive behind-the-back dribbles with the right hand, staying low around the cone.

Drill 13 of 13

Bonus Burnout Combo

5 min · 60 reps

Execute a rapid sequence of double cross, double BTL, double behind, and double in-and-out dribbles for burnout.

Is this drill for you?

For novice ballhandlers (Level 2) ready for a marathon - 65 minutes of doubles around a cone: cross, between, behind, in-and-out, plus a burnout.

Trains: ball-handling · conditioning · hand-eye coordination · rhythm · off-hand coordination

The ladder: Double crosses and double BTL each hand first, then BTL-cross and BTL-behind combos, double in-and-outs, double behinds, and the bonus burnout.

Variations: Every drill is split left hand and right hand.

In a game: Doubles build the hand speed that makes single moves feel automatic at game pace.

65 minutes - the longest handle session here; needs one cone.