When you watch the best ball handlers in the NBA, guys like Chris Paul and Kyrie Irving, you have to wonder how they acquired their handles. They may use different drills, but their training programs have one thing in common: habitual repetition. They perform rep after rep after rep until the basketball becomes an extension of their hands.
When you hear the term habitual repetition, you may think that means hours of dribbling every day. If you want to do that, great. However, there’s a more efficient way.
Perform one of the two-ball dribbling circuits below. It will allow you to get the reps you need to handle the ball like a pro in only 10 minutes.
- Use an interval timer or a stopwatch to time each drill.
- Perform each drill with 100 percent effort for 10 seconds.
- Switch to the next drill without resting.
- Complete two to five rounds of the circuit, resting 30 seconds between rounds.
- Master each level before progressing.
- Pound the balls forcefully into the ground.
- Work outside of your comfort zone and don’t be afraid to make mistakes.
Two-Ball Dribbling Circuit: Level 1
The Level 1 circuit is ideal for young players because it focuses on the basics. However, even professional players sometimes need to take a step back and refocus on the fundamentals.
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Two-Ball Dribbling Circuit: Level 2
Level 2 features intermediate drills that are appropriate for high school and college players.
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Two-Ball Dribbling Circuit: Level 3
Now it’s time to train like the pros. This level is extremely challenging, but it will develop your advanced ball-handling skills. It takes time to master, so be patient.
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