When my daughters were in 5th and 2nd grade, I put together a stationary ball handling workout that they could complete in just around 15 minutes. I wanted to share that workout with you in this post.
I read a great quote that connected with me in a book that I am currently reading. The author talked about the concept of “doing a little a lot, not a lot a little” (The Mental Game of Basketball by Brian Cain with Joe Carpenter, www.briancain.com). That is why I love this short workout. There are many days that my daughters could not do an hour to an hour and a half workout, but if they could do this 15-minute ball handling workout, they could still feel like they were progressing toward their goals. It gave them a sense of accomplishment for the day. I hope your son or daughter can benefit from the workout as well.
Stationary Ball Handling Workout — Each drill is meant to be done for 30 seconds.
- Two-Ball Pound
- Two-Ball Alternate
- Push-Pull
- Windshield Wiper
- Windshield Wiper Opposite
- One High One Low
- Two-Ball Right Leg
- Two-Ball Left Leg
- Two-Ball Figure Eight
- Two-Ball Crossover
- Two-Ball Circles
- Waterfall
- Two-Ball Frog Dribble
- 20 Flips
- Figure Eight No Dribble
- Figure Eight Dribble
- Crossover Right Foot Up
- Crossover Left Foot Up
- Behind the Back V Dribble Below the Butt
- Spider
- Michael Jordan Scissors
For the drills that are in bold typeset, the player will change directions or hands at 15 seconds. Please enjoy the video that I created, showing my daughter executing the drills.
If you liked this content, please consider subscribing to Youth Basketball Parent. Thank you for reading.