In addition to “Practice,” there are two other “P”s that lead to success as a rebounder.
- Prevent. When the ball leaves the shooter’s hand, create contact with your opponent with a solid box-out between your opponent and the basket. Prevent her from getting inside position.
- Pursue. Once the ball hits the rim and you have its trajectory, separate from your box-out, follow the ball and Pursue it with zeal until it is in your possession.
Time after time, you see players miss rebounds because they fail to apply these principles properly, if at all.
Here are a couple of women’s rebounding basketball drills that can increase your skill level by training the two P’s. I’ve also included some performance training techniques to improve eye discipline and coordination and help you track down the ball.
Rebounding Drill From Hell
Just like it sounds, this drill can be a major addition to any team’s conditioning program.
- Player 1 holds the ball at the top of the key.
- Player 2 starts under the basket in an athletic position facing Player 1.
- On Player 1’s cue, Player 2 starts “rapid fire” with her feet, and when Player 1 points to a spot on the perimeter, Player 2 sprints to that spot.
- As Player 2 approaches the spot, Player 1 shoots the ball to miss.
- Player 2 turns and attempts to grab the rebound before it hits the ground, boxing out Player 1 who also pursues the rebound.
- Once Player 2 gets the rebound, she should make a move to the rim and score.
- Get the ball back out to Player 1 and continue for time (1 minute, 2 minutes, etc..)
A coach standing on the perimeter with a pad can emphasize the “prevent” part of the drill with added physicality.
Tennis Ball Rebounding Drill
This drill improves “eye discipline”—the ability to track down and keep your eyes on the target—as well as hand-eye coordination. If you can track down and rebound a tennis ball, you can track down and rebound a basketball.
- Player 1 starts at the free throw line with Player 2 facing her at arm’s length.
- Player 2 cannot turn around until Player 1’s verbal cue.
- Player 1 tosses the tennis ball over Player 2’s head and off of the backboard. As the tennis ball hits the backboard, Player 1 delivers the cue.
- Player 2 must turn around quickly and jump to rebound the tennis ball.
- Once Player 2 catches the tennis ball, she gives it back to Player 1.
- Repeat for the desired number of reps.
Make it more challenging by adding speed to the toss, slowing down your verbal cue, or throwing the tennis ball at different angles.