Inside Out Ball Handling Workout
With 13 Drills
I believe that this ball handling workout could transform your game...
In fact, even if your athleticism is limited (relatively speaking), this can help you constantly beat much quicker players off the dribble.
Let me tell you a little story about how I saw a slow, 6-foot guard play at the D1 level for a NCAA tournament team.
How This Slow Guard On A Division 1 Tournament Team Could Beat The Defense With Two Dribble Moves
I was fortunate to attend the University of Northern Iowa and watch many NCAA tournament teams.
One thing that stood out to me was watching a player named Brooks McKowen. No offense to Brooks, but he was not a D1 athlete.
However, he was a D1 basketball player. He made up for his lack of D1 athleticism with an exceptional skill set.
Even though Brooks was relatively slow, he was able to beat much quicker defenders with just two moves. An inside out dribble move and a crossover counter move to the inside out move.
Brooks would almost always start with the inside out move. If he got the defender leaning to the middle by just a sliver, he would get by them.
However, if the defender stopped the inside out move, Brooks would immediately go to the crossover.
Due to Brooks perfection of the two moves and impeccable footwork, he needed the smallest of space to get by the defender.
This allowed Brooks to continuously penetrate the defense and increase his team's ability to score.
3 Simple Reasons Why This Will Make You Extremely Valuable To Your Team
By constantly penetrating the defense, Brooks did 3 things for his team that made him extremely valuable.
1 - If the defense didn't collapse, he'd make a shot in the lane.
2 - If the defense collapsed, he'd find the open player for a high percentage shot.
3 - If he drove and even missed the lay up, multiple defensive players attempted to stop him. This gave his teammates wide open lay ups via offensive rebounds.
So an unathletic short guy was an irreplaceable asset to a D1 NCAA tournament team by perfecting two dribble moves.
This is why I created this workout for you from our Ball Handling Workout App.
This workout alone could improve your ability to beat defenders more than you can imagine.
How The Workout Is Structured
This workout is basically divided into 3 parts.
Warm Up With Inside Out Move Emphasis - The first seven drills help get your body warmed up. At the same time, you get a ton of repetitions developing your inside out move.
We also added a couple of drills that aren't directly related to the inside out move.
One drill works on dribble moves, ball control, passing, and hand-eye coordination. The second one is a great way to warm up your legs to move at game speed.
Game-Like Drills Without Defense - The next four drills work on the inside out move and possible counter moves that you could use. At first, we do this without a defense, so you can improve technique and build confidence.
If you have a hoop, we advise to finish each move with a lay up. If you don't have a hoop, the drills below show you how to work on the moves in a small space.
Game-Like Drills With Defense - At the end of the workout are a couple of 1 on 1 drills. It's very important to practice your dribble moves against a defense. This will teach you how to attack the defense.
Wall Toss - Through Leg, Behind Back Dribble
Left Hand Toss:
Right Hand Toss:
Description
CHALLENGE: Get as many reps as possible in 25 seconds. Record your results below.
Points of Emphasis
- Bend your knees..
- Keep your head up..
Run drill for 25 seconds
Precision Dribble with 8 Cones - Side To Side
Right Hand:
Left Hand:
Description
CHALLENGE: Get as many dribbles as possible in 30 seconds. Record your results below.
Points of Emphasis
- Keep eyes up (look forward) while dribbling.
- Ball should touch finger pads on each dribble.
Run drill for 30 seconds
Precision Dribble with 8 Cones - Front To Back
Right Hand:
Left Hand:
Description
CHALLENGE: Get as many dribbles as possible in 30 seconds. Record your results below.
Points of Emphasis
- Keep eyes up (look forward) while dribbling.
- Ball should touch finger pads on each dribble.
U Dribble Drill
Description
Points of Emphasis
- Keep your eyes up.
Complete 6 Repetitions
Cone Dribbling - Inside Out - Cross Over
Description
Points of Emphasis
- Keep the dribble low.
Run drill for 30 seconds
Cone Dribbling - Inside Out - Between Legs
Description
Points of Emphasis
- Keep the dribble low.
Run drill for 30 seconds
Cone Dribbling - Inside Out - Behind Back
Description
Points of Emphasis
- Keep the dribble low.
Run drill for 30 seconds
Dribble Moves at Chair - Inside Out
Left Hand:
Right Hand:
Description
Points of Emphasis
- Change speeds on your dribble move (from slow/medium to fast)
- Sell the fake.
Complete 8 Repetitions
Dribble Moves At Chair - Inside Out, Behind Back
Left Hand:
Right Hand:
Description
Points of Emphasis
- Keep the ball low on your cross over.
- Change speeds on the cross over move (from slow/medium to fast)
- Accelerate when you change direction. You want a quick change of direction and an explosive first step.
Complete 8 Repetitions
Dribble Moves At Chair - Inside Out, Through Legs
Left Hand:
Right Hand:
Description
Points of Emphasis
- Keep the ball low on your cross over.
- Change speeds on the cross over move (from slow/medium to fast).
- Accelerate when you change direction. You want a quick change of direction and an explosive first step.
Complete 8 Repetitions
Dribble Moves at Chair - Inside Out, Cross
Left to Right:
Right to Left:
Description
Points of Emphasis
- Keep the ball low on your cross over.
- Change speeds on the cross over move (from slow/medium to fast).
- Accelerate when you change direction. You want a quick change of direction and an explosive first step.
Complete 8 Repetitions
1v1 - One Hand Only
This drill was originally titled "1v1 - Weak Hand Only". However, we modified it so you could practice the inside out with both of your hands.
I really like this drill for practicing the inside out move. Since you can only use one hand to dribble, you tend to use the inside out move quite a bit.
You get a lot of live repetitions with a defense.
Description
Choose a playing area 30-90 feet long and 15-40 feet wide. Play 1on1, trying to advance the ball to the other end of the playing area. However you can only dribble with your one hand. The defender is playing all out trying to stop you from advancing the ball.
If you advance the ball all the way to the end without losing the ball, picking it up with two hands, or going out of bounds... then you get one point. If the defense stops you, they get one point.
Points of Emphasis
- Protect the ball.
- Change your speed and change direction to keep the defender off balance.
- Retreat dribble when you change directions to create space.
- Retreat dribble when you're in a bad spot (ex: pinned along the sideline) and then go to open space.
Run drill for 180 seconds
1v1 Advancement
Now, you can dribble with either hand and unleash your arsenal.
As you get better, I would advise to restrict the space so it makes it harder and harder to get by the defense.
You can also add in variations that allow to shoot and score.
Description
Choose a playing area 30-90 feet long and 15-40 feet wide. Play 1on1 trying to advance the ball to the other end of the playing area. The defender is playing all out trying to stop you from advancing the ball.
If you advance the ball all the way to the end without losing the ball, picking it up with two hands, or going out of bounds... then you get one point. If the defense stops you, they get one point.
Points of Emphasis
- Protect the ball.
- Change your speed and change direction to keep the defender off balance.
- Retreat dribble when you're in a bad spot (ex: pinned along the sideline) and then go to open space.
- Try to keep the ball in the middle of the floor (away from the sidelines).
- Practice your dribble moves. Be creative and try new things to learn how to beat a defender 1on1.
- Don't be afraid to try new things and make mistakes. Use this time to develop creativity and find new ways to solve problems (advance the ball).
Run drill for 180 seconds
If you'd like a step-by-step program with hundreds of drills and workouts, check out our Ball Handling Workout App to read more and access the app.
What do you think? Let us know by leaving your comments, suggestions, and questions...
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