Developing Quickness and Power to Master the Crossover Dribble

May 31, 2011

As a guard, what's better than nailing the crossover dribble, catching your defender back on his heels and blowing by him to the hole?

The move looks simple, right? But it is not that easy to perfect. OK, guys like Allen Iverson, Tim Hardaway and Derrick Rose have mastered it, and you may lack their natural talent. But you can develop your crossover dribble—by practicing the move [obviously], but also by enhancing your athleticism, improving your ability to change direction and harnessing your lower body rotational power.

Perform the following crossover drills to work these areas.

The Zigzag Drill, from Speed Strength Systems owner Tim Robertson Jr., incorporates the use of a basketball to improve quickness, agility and change of direction. Robertson says, “You can dribble with the same hand throughout the drill, switch hands after each cone, crossover dribble, behind the back, between the legs, whenever you get to a cone and transition from one cone to another.”  Another variation is to alternate sprinting and laterally shuffling: sprint and dribble between the first two cones, then laterally shuffle and dribble between the next two.

Crossover Drills

Zigzag Drill

Set up cones in the following pattern from baseline to baseline on a basketball court:

  • Start at first cone; sprint and dribble to second cone
  • Breakdown and cut around second cone; sprint to next cone
  • Continue for entire pattern

Sets/Reps: 1x5-10; perform twice a week

Coaching Points: Move through the drill at full speed // At the cones, lower your center of gravity and make quick, precise cuts // Make sure you get three quality dribbles on each move to a cone

Harness your lower body power with Lunges. “Multi-Angular Lunges are an ideal way to strengthen all of the muscles of the legs and hips in a very functional way,” says DeMatha Catholic High School strength and conditioning coach Alan Stein. “When you blow by a guy, you are actually in a Lunge position for a split second.”

There are many Lunge variations, but here are two prime examples:

Clock Lunge Series

  • Step out as far as possible
  • Keep opposite foot down when pushing back with front foot
  • Stay balanced throughout set
  • Perform lunges to 12 o'clock, 3 o'clock, 6 o'clock and 9 o'clock positions
  • Perform set clockwise on one leg, then repeat on other
  • Repeat counterclockwise on each leg

Sets/Reps: 3x each leg, each direction

Lateral Lunge

  • Stand with feet shoulder distance apart
  • Extend right leg out to side and sit down through the hip
  • Pushing off right heel, return to starting position

Sets/Reps: 2-3x each leg

Coaching Points: Don't overextend knee past foot // Keep chest up

According to Xtraordinary Sports Performance owner Erick Land, to change directions abruptly, an athlete must be able to explode through the hips by first reducing the force of the initial movement toward the opponent, then exploding and applying force in the other direction. Land recommends these two rotation-based exercises to condition your body to reduce and produce force.

Clamshell

This exercise activates the glutes and hips, and also strengthens the piriformis, the muscle responsible for rotation within the hips.

  • With a Thera-Band wrapped above knees, lie on side with back against wall, feet together and knees bent at 90-degree angle
  • Push knees apart, rotating top knee up and toward wall
  • Return to start position; repeat for specified reps
  • Perform on opposite side

Sets/Reps: 3x10 each side

Coaching Points: Keep feet straight and on top of each other // Press bottom glute against wall

One-Arm Row With Rotation

This is an explosive movement that conditions the body to properly distribute weight for efficient change of direction.

  • Stand with cable machine set to low position at left
  • Assume Lunge position with left leg forward and right knee just above ground
  • Reach across body with right arm and grab handle
  • Push off left heel, explode through hips and rotate right while pulling cable
  • Finish with hips pointed away from machine and right hand at waist with elbow tight to side
  • Return to start position; repeat for specified reps
  • Perform to opposite side

Sets/Reps: 2-3x12-15 each side

Coaching Points: Maintain athletic base // Initiate movement through hips // Keep chest up, shoulders back and core tight

Source:  NYTimes.com

Maddy Lucier
- As an associate editor for STACK, Maddy creates lifestyle, social media, gear and nutrition content for our audience of athletes. She played volleyball and basketball...
Maddy Lucier
- As an associate editor for STACK, Maddy creates lifestyle, social media, gear and nutrition content for our audience of athletes. She played volleyball and basketball...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,142
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,321
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,007
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
Winter Soccer Workout to Improve Ball Handling

Winter Soccer Workout to Improve Ball Handling

There are many ways you can improve your soccer ball handling skills during the winter time that will also improve on your fitness as well. Being able...

Train for Hockey Off the Ice This Summer

Train for Hockey Off the Ice This Summer

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

How to Punt a Football: A Step-by-Step Photo Guide

How to Punt a Football: A Step-by-Step Photo Guide

Boost Your Fastball With This Weighted Baseball Workout

Boost Your Fastball With This Weighted Baseball Workout

10 Essential Point Guard Drills From Skylar Diggins

10 Essential Point Guard Drills From Skylar Diggins

How to Shoot a Basketball Better

How to Shoot a Basketball Better

The 4 Fundamentals of Hitting a Baseball

The 4 Fundamentals of Hitting a Baseball

Learn from Steph Curry: Stay the Course to Beat the Defense

Learn from Steph Curry: Stay the Course to Beat the Defense

Improve Your Basketball Passes With Med Ball Exercises

Improve Your Basketball Passes With Med Ball Exercises

3 Secrets of the NBA's Best Shooters

3 Secrets of the NBA's Best Shooters

How to Dribble a Basketball

How to Dribble a Basketball

Success With Health: How Trevor Bauer Increased His Velocity

Success With Health: How Trevor Bauer Increased His Velocity

WATCH: 5 Post Moves From Nerlens Noel

WATCH: 5 Post Moves From Nerlens Noel

Drills for a Better Pole Vault Swing

Drills for a Better Pole Vault Swing

Softball Pitchers: How to Play Your Best Over a Complete Season

Softball Pitchers: How to Play Your Best Over a Complete Season

Basketball Speed Drills for Offense

Basketball Speed Drills for Offense

3 Things You Are Doing Wrong In Your Basketball Training

3 Things You Are Doing Wrong In Your Basketball Training

How to Improve Your Basketball Skills in the Weight Room

How to Improve Your Basketball Skills in the Weight Room

Build a Better Layup With These Basketball Speed Drills

Build a Better Layup With These Basketball Speed Drills

How Stephen Curry Became the Best Shooter in the NBA

How Stephen Curry Became the Best Shooter in the NBA

5 Drills to Improve Your Soccer Dribbling Skills

5 Drills to Improve Your Soccer Dribbling Skills

The Football Route Tree, Explained

The Football Route Tree, Explained

Improve Your Jump Shot with Core Strength

Improve Your Jump Shot with Core Strength

Drive Defenders Crazy With These Super Moves from NBA Legends

Drive Defenders Crazy With These Super Moves from NBA Legends

3 Steps to Better In-Game Baseball Hitting

3 Steps to Better In-Game Baseball Hitting

'Squash the Bug' and Other Softball Batting Tips That Don't Work

'Squash the Bug' and Other Softball Batting Tips That Don't Work

Basketball Shooting Technique: How to Shoot a Floater

Basketball Shooting Technique: How to Shoot a Floater

4 Soccer Drills to Shoot Better While on the Move

4 Soccer Drills to Shoot Better While on the Move

10 Tips Every AAU Player Must Know

10 Tips Every AAU Player Must Know

4 Tips for Coaching Low-Velocity Softball Pitchers

4 Tips for Coaching Low-Velocity Softball Pitchers

How to Create a Killer Crossover Without a Basketball

How to Create a Killer Crossover Without a Basketball

Become a Better Baserunner With This Agility Drill

Become a Better Baserunner With This Agility Drill

Why Basketball Players Must Improve Their Weak Hand

Why Basketball Players Must Improve Their Weak Hand

Learn How to Shoot a Basketball with the BEEF Method

Learn How to Shoot a Basketball with the BEEF Method

Teach the Layup with the Two-Step Drill

Teach the Layup with the Two-Step Drill

Never Fumble Again: How to Carry a Football

Never Fumble Again: How to Carry a Football

Fastpitch Softball Hitting Drills for Beginners

Fastpitch Softball Hitting Drills for Beginners

2 Drills to Help You Play Lockdown Basketball Defense

2 Drills to Help You Play Lockdown Basketball Defense

YardBarker