Minooka Girls Basketball
Ball Handling
Ball Handling depends on comfort with the ball in your hands and the skill to manipulate the ball in a variety of ways to achieve your desired result.
Building Comfort with the Ball:
* Body Circles (rotate the ball around your feet, waist, and head)
* Figure 8 (no dribble)
* Straddle and Flip
Building Comfort while Dribbling:
* Stationary (one ball)
- Power Dribble (R then L)
- Push/Pull (R then L) and Back/Forth (R then L)
- Figure 8 (dribble--both directions)
* Stationary (two balls)
- Same (pound both balls out front in rhythm)
- Alternate (pound both balls alternating out of rhythm)
- Side to Side (move balls side to side out front, but do not crossover)
- Back and Forth (move balls back and forth on the side)
- Crossover (pound balls in rhythm out front, then crossover)
* On the move
- Tennis Ball Dribble (toss up a tennis ball and catch in one hand while dribbling with the other; alternate hands throughout)
- Zig Zag Dribbles (dribble to a cone, use a change in direction move)
--Crossover; Thru the legs; Behind the back; Escape dribble
--Use two balls and do zig zags w/ crossover and escape dribble
Passing
A good passer has two defined strengths: accuracy and sound decision-making. Passing is a fundamental skill that makes dribbling, catching, and shooting all easier.
Basic Practice: Consistently use good form to execute all types of passes
* Stationary Passing- Execute bounce, chest, and overhead passes
* Pivot Passing- Stay stationary; practice making each type of pass using your right foot to pivot; practice again using your left foot
* Partner Passing: Pass to a partner on the move while sliding laterally; maintain a strong athletic stance and execute each type of pass
* Pressure Passing: Pass under the pressure of a defender utilizing ball fakes and pivots to create space; this drill requires a minimum of three people
Shooting
To be a quality shooter you need consistent repetition of good shooting form. The best shooters convert that form to muscle memory and will shoot the exact same way every time.
Form Shooting: Always start close to the basket as you loosen up
* Swish Shots- Position yourself 2 ft from the basket and shoot with a goal of touching nothing but net as the ball goes through. This will develop the finish on your shot (elbow in, arm up and extended, snap of the wrist). See how many you can make in a row, then challenge yourself to beat that number the next day.
* Form Shots- Position yourself 2 ft from the basket and shoot accurately with good form; cycle through different spots around the basket and then move to a position of 5 ft and cycle through.
* Mikan Layups- Work back and forth from block to block shooting layups using the right hand on the right side and left hand on the left side (add in a medicine ball to increase your strength and the difficulty of the drill).
* Spot Shooting- Select a distance from the rim you are comfortable with (between 10-15 ft) and shoot 10 jump shots. Cycle through five spots on the floor (L Corner, L Elbow, Top, R Elbow, R Corner) shooting 10 times at each spot. Record your results to track growth and improvement.
*** MORE ADVANCED SHOOTING DRILLS ***
* Dribble Attack Sequence- Place a chair/cone 15 ft from the basket; dribble to the cone with your right hand, make a move and score a layup (5 times); repeat the process using a variety of moves and then switch to the left hand. Moves to include are:
- Crossover
- Through the legs
- Spin
- Hesitation
- Behind the back
- Pull up for a jump shot
* Off the Dribble Shooting Sequence- Start at the top of the key, drive to the right using 2-3 quick hard dribbles, pull up and take a jump shot. Shoot 10 and repeat the process, but drive from the top to the left. Record your shots to track your progress. (Add in an obstacle to shoot over to increase difficulty)
- From the top of the key (drive right 2-3 dribbles, then work left)
- From the right wing (drive right 2-3 dribbles, then work left)
- From the left wing (drive right 2-3 dribbles, then work left)
- From the right corner (drive left 2-3 dribbles)
- From the left corner (drive right 2-3 dribbles)
Individual Skill Development
The basic fundamental basketball skills of ball handling, passing, catching, shooting, and defense are crticial for competitive success at all levels. The development of these skills and growth in each key area is essential to becoming a better basketball player. All positions need to excel in all areas. Below is a list of drills, workouts, and activities that incorporate the development of this desired skill set.
