At-Home Indoor Drills

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Here are drill options to work on basketball skills and conditioning even indoors at home. See Blue Devils Virtual Basketball Training Sessions, Summer Camp Drills, and a YouTube playlist on the Nepean Blue Devils Facebook page.

Videos on this page

• Ballhandling & Dribbling
• Passing
• Form Shooting
• Triple Threat
• Conditioning
• Vertical Jump

Ballhandling and Dribbling

Maravich Ballhandling

• No-dribble ballhandling drills: taps, slaps, wraps, hikes.
• Also see Jr. NBA Stationary Ballhandling.

 

Daily Routine

• 5-minute combination of ballhandling and dribbling moves.
• Includes slaps, taps, wraps, figure-8s, and complex dribble patterns.

 

• See Another Daily Dribbling Routine for triple moves and between-between “resets” (rise up, hang the ball, see the Scissor ladder below).

Dribbling Warmup

• 3-minute warmup: inside-outs, leg wraps, cross-between-behind combos.

 

Over a Cone

• With the right hand then left hand, dribble over a cone East-West, North-South, then a plus sign (S-W-N-E).
• Variations - three cones in a row; dribble two balls.

• See Jr. NBA over the line drill, Drew Hanlen push-out combo

 

In-and-out Cross Between Behind

• The in-and-out can be a v-dribble (shown) or an inside-out dribble (Drew Hanlen).

 

Cross Between Behind Progressions

• 20 seconds each: cross cross cross between behind, cross between between between behind, cross between behind behind behind.

 

• 30 seconds: cross, between, wrap dribble, crossover drag pullback, switch sides.

• Variation: between (or behind), wrap, behind-the-back drag pullback (alternate sides), see At-home ballhandling speed and height changes.

 

In-and-out Combo Drill

• 20 seconds each: in-and-out cross, in-and-out between, in-and-out behind.
• The in-and-out is a v-dribble; optionally use an inside-out dribble.

Scissor Ladder

• 10 scissor dribbles, stand up and hesitate (float the ball), repeat with 9-8-7-6-5-4-3-2-1 dribbles.

• See Ballhandling workout at home - to start, take a pound dribble on a scissor square-up, progress to floating the ball without a dribble (also see pocket dribbles).

 

V-Dribble Challenge

• In 30 seconds, right-hand front V-dribble into 9 double moves, repeat with the left hand.
• Double moves include cross cross, cross between, cross behind; between cross, between between, between behind; behind cross, behind between, behind behind.

 

Shift V-Dribble Series

• "Big" V-dribbles (shift weight), add leg wrap then behind the back, all with the same hand.

• See 3 at-home dribbling drills for another good way to work on east-west shifting.

 

Hang Dribble

• Pound, behind the back, shuffle (hang the ball wide), continue.
• Use lateral moves to hesitate and create separation.

 

Spin Moves

• Continuous spin seal (a reverse dribble), spin back, repeat other side.

 

Gordon Hayward Pre-Game Dribbling

• More double-move combos - pound dribble before each move, cross-cross to cross-between to between-cross to between-between to between-behind to behind-behind, switch sides.

 

Jamal Murray Dribble Juggling

• Circle dribble two balls, then change directions.

• For two-ball drills including juggling see Daily 4-minute two-ball and Top 5 two-ball drills (4 pistons 4 juggles).

 

Steph Curry Pre-Game Warmup (with Passing)

• Two-ball dribbling, then one ball passing off progressive crossovers, allow the ball to bounce coming off the wall.
• Variations include bounce passes (see Stephen Curry Ballhandling Warmup) or passing to a partner.
• See Summer Camp Ballhandling & Dribbling drills and Hoops Playbook.

 

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Passing

Wall drill with Evan Unrau

• One-hand passing against a wall from three distances.

 

Shadow Passing with Evan Unrau

• Scoop pass against a wall after a crossover or between the legs move.
• See Summer Camp Passing drills.

 

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Form Shooting

Duncan Robinson

• Lie-down form shooting with guide hand (progression - one-hand lie-down shooting).

 

Bob MacKinnon

• One-hand “waiter position” shooting sitting on the floor, kneeling on one knee, and standing (which may not be an indoor option).
• Optionally add a guide hand (see Rick Carlisle), and shoot from the shot pocket (see Collin Castellaw).

 

Rick Carlisle

• One-hand shooting from the waiter position, then add the guide hand.

 

Collin Castellaw

• Sitting on the floor, shoot from the shot pocket.

 

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Triple Threat

Tuck-back drill

From triple threat, drop step to protect the ball (tuck it back), take it over the top with a front pivot (a middle jab into the defender), bring it back to triple threat to create space.

 

Footwork circuit with Jerome Williams

Shot fake, downhill (front jab), jab (side jab), “Melo” (cross-step to reverse-pivot side jab).

 

Purpose behind jabs

Side jab, front jab, middle jab, cross jab and spin.

 

Jab like Jayson Tatum

Side jab step to move a defender off your line of attack, cross-step to attack; if the defender is bodied up, first jab right at them, then side jab (or shoot).

 

Side jab, middle jab

Side-jab series with first-step attack to a dribble stop, side jab to speed stop; stop exchange; stop low cross; inverted drag; inverted drag, drop and go to stop exchange, middle jab to side jab to speed stop.

• See Speed stops & pocket dribbles, Inverted drag breakdown, Breaking down the drop stance, Stop separation series.

 

360 pivot

Footwork options to create space to finish or pass - spin away, step out, step thru, spin away (variations - spin away then step thru, reverse pivot, or fake reverse pivot).

 

Three triple-threat moves

Rocker step (jab, shot fake), back-up move (shot fake, jab), shoulder shimmy (double fake).

 

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Conditioning

Workout with Jewell Loyd

• Squats, reverse lunges, squat jumps, split-squat jumps, mountain climbers, sit-ups.
• Side-to-side and front-back hops (both feet, right foot, left foot).
• See Line drills for quick feet.

 

Power 50 Workout

• Alternate jumping jacks with squats, a core exercise (bicycles), and push-ups.

 

Bodyweight Circuit

• Combine cardio, lower-body, upper-body and core exercises into a circuit: jumping jacks, squats, push-ups, plank. Repeat for 5-20 minutes.
• Change exercises over time (see Raptors Iso challenge), e.g.:
  • Cardio - jumping jacks, speed skaters, high knees, mountain climbers, burpees.
  • Lower body - squats, lunges, squat jumps, pogo jumps, line jumps, tuck jumps, stride jumps.
  • Core - planks, crunches, dead bugs, superman, bicycles, glute bridges, leg kicks, twists, bird dogs.
  • Push-ups - regular, clap, from knees, tricep, wide.

 

Basic Strength Circuit

• Squats, push-ups (off or on knees), planks, jumping jacks.

 

Push-up and Plank Variations

• Push-ups (traditional, moving hands, on knees), planks (lift a leg), lunges (front, reverse, lateral), skaters (push off).

Round 1 - running in place, squats, push-ups, burpees; Round 2 - jumping jacks, split squats, offset push-ups, burpees; Round 3 - stride jumps, single-leg RDLs, tricep push-ups, burpees.

 

Plank Dribbling with Malcolm Brogdon

• One-arm high plank, dribble with the other hand, then switch hands.

 

Core Exercises with a Basketball

• Figure-8 abs, dribble one-leg wall sits, sit-ups, basketball twists, finger-tap leg kicks.

 

In-In-Out-Out Agility Drill

• Imagine an agility ladder, move forward in-in-out-out, then laterally (or do stationary footwork).

 

Ladder Drill

• Without an agility ladder, use chalk to draw one or imagine:
  • High knees, two feet in each spot (in-in-in-in), moving forward and laterally.
  • Hop two feet in, two feet out (stationary or moving).
  • Step in-in-out-out (stationary or moving).

 

Vertical Jump

For a good progression indoors at home, use line jumps, pogo jumps, tuck jumps (knee tucks), lunges, lunge jumps, squats, squat jumps, broad jumps, 1-2 jumps, speed skaters, depth drops, step-ups, and box jumps.

 

3 Plyometric Drills for Basketball Players

• Line jumps (two-foot front-back), pogo jumps, knee tucks.
• See Workout with Jewell Loyd for other line jumps.

 

Simple At-Home Vertical Jump Workout

• Squats, knee tucks, lunges (front-back), jumps to split squat.
• See 7 different lunges.

 

How to Become "Bouncy"

• Pogo jumps, knee tucks, depth drops (hold).

 

How to Jump Higher Without Lifting Weights

• Squats, knee tucks, split-squat jumps, lateral step-ups (drive knee), box jumps (two-foot jump up and down, or step down, see 5 butt exercises).

 

3 Drills to Jump Higher off Two Feet

• Jump to split squat, split-squat jump to athletic stance, depth drops (hold, then add a vertical jump), 360 jump.

 

3 Drills to Jump Higher off One Foot

• One-leg pogo jumps, one-leg box jumps (land on two, step down), speed skater (pause).

 

How to Jump Higher off One Leg

• Speed skaters (pause, quick), power skips, step-ups (one leg with jumps, alternating jumps with pause).

 

3 At-Home Exercises to Increase Vertical Jump

• Step-ups (rocket jumps), depth broad jumps, 1-2 jumps.

 

Jump Higher At-Home Workout (17:40)

• Line hops (two feet, one foot), broad jumps, power skips, squat jumps, pogo jumps, sprints, 1-2 stops, planks.

 

See Summer Camp Conditioning & Defence drills.