Name: Playbook - Jalen Williams - Stationary Ballhandling progression (no partner needed)
Uploaded: 2023-03-10T14:35:36.752Z
Duration: 20 min
Description: Stationary Ballhandling progression (no partner needed)

progression of stationary ball handling drills to improve coordination and feel. 

Due to the low amount of impacts, this workout can be used on recovery days, warmup, or in conjunction with other workouts

light jog

knee hugs

quad stretch

hamstring stretch

pigeon stretch

lateral lunge/groin stretch

forward lunge/ hip flexor stretch

step overs

reverse step overs

high knees

butt kicks

DYNAMIC STRETCH WARMUP W/ BALL

you can run thru this circuit as many times as you want

go wide on crossovers as well as shift your weight with ball

wide crossovers

again get wide as possible on the dribble. this will challenge your “ball on a string” feel. shift weight thru this one too

wide behind the backs

keep dribbles below knee and squeeze as many dribbles as u can around the leg

10 reps going clockwise & counter clockwise on each hand

leg wraps

both single leg wraps put together

10 reps one way
10 reps the other way thru legs

figure 8

1BALL CIRCUIT

get low

pound balls into ground at same time. ball height should be at the shoulders

2ball pound dribbles

get low 

control the balls at lowest level possible at same time. ball height should stay below knee

2ball small dribbles

side to side

get narrow stance and low

go as far forward and back with dribbles as u can to really challenge that “ball on a string”

push pull

alternate 2ball pound dribble

alternate small dribbles

alternate 2ball push pull

do both hands. count reps by the pound dribble.

Stationary Ballhandling progression (no partner needed)

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