Handles AI
Guide
Basketball drills for beginners
If you are new to basketball, you do not need fancy drills. You need a handful of simple ones done well and often. Here are 12 basketball drills for beginners, grouped by skill, with a practice plan to tie them together.
Before you start
Use a ball that fits you. Younger kids should use a smaller ball (size 5 or 6, depending on age and league), and adults usually use a size 7 for men’s play or a size 6 for women’s play. A properly inflated ball bounces back to about waist height when dropped from your head, which makes dribbling much easier.
Wear shoes with grip, find a flat surface, and give yourself a few feet of space in every direction. Start slow. Speed comes after control.
Dribbling drills for beginners
1. Pound dribble
Stand in an athletic stance and dribble hard with one hand at knee height for 30 seconds. Then switch hands. Push the ball with your fingertips, not your palm. This is the foundation for every other move. Full breakdown: pound dribble.
2. Three heights
Dribble at ankle height for 10 seconds, knee height for 10 seconds, then waist height for 10 seconds. It teaches you to control the ball at different speeds.
3. Stationary crossover
Bounce the ball from one hand to the other in front of you, keeping it below your knees. Count how many clean crosses you make in 30 seconds. Learn the details on the crossover page.
4. Walking dribble
Walk from one end of the driveway or court to the other while dribbling with your right hand. Walk back with your left. When it feels easy, jog.
5. Eyes-up dribble
Pick a spot on the wall at eye level and stare at it while you pound dribble. If you lose the ball, slow down. This builds the habit early, before looking down becomes automatic.
Shooting drills for beginners
6. Form shooting
Stand one or two steps in front of the rim. Shoot with one hand, ball on your fingertips, elbow under the ball, and hold your follow-through. Make 10 in a row before you step back.
7. Layup lines
From the right side, step with your left foot, jump off it and lay the ball off the backboard with your right hand. From the left side, flip it. Do 10 on each side. Most beginners favor one side, so do extra on the other.
8. Around the world (close)
Pick five spots in a half circle about 6 to 8 feet from the rim. Make a shot at each spot before moving to the next. Stay close until your form holds up.
Passing and footwork drills for beginners
9. Wall passing
Stand 6 to 8 feet from a solid wall. Throw chest passes, bounce passes and overhead passes at a target. Step toward the target and finish with thumbs pointing down.
10. Jump stop and pivot
Dribble forward, pick the ball up, and land on both feet at the same time. Then pivot on one foot without lifting it, like you are looking for a pass. This keeps you clear of traveling.
11. Defensive slides
Get low, feet wide, and slide sideways for 5 steps without crossing your feet or letting them click together. Slide back. Do 5 rounds.
12. Ball wraps
Move the ball around your waist, then your head, then your knees, as fast as you can without dropping it. It builds feel for the ball and quick hands. See ball wraps.
Want a coach calling the moves? Handles AI grades every rep from your iPhone camera. Try 20 seconds free.
Download on theApp StoreA 30-minute beginner practice plan
Here is a simple session that touches every skill. Do it three or four times a week.
| Time | Drill | Goal |
|---|---|---|
| 0-3 min | Ball wraps | Warm up the hands |
| 3-8 min | Pound dribble and three heights | Control with both hands |
| 8-12 min | Stationary crossover, eyes up | Clean crosses below the knee |
| 12-15 min | Walking dribble, each hand | Control while moving |
| 15-22 min | Form shooting and layups | Same release every time |
| 22-26 min | Wall passing | Accurate, firm passes |
| 26-30 min | Jump stops and defensive slides | Balance and footwork |
No hoop? Replace the shooting block with more dribbling, or follow the beginner ball-handling workout.
Common beginner mistakes
- Slapping the ball with the palm. Use your fingertips and finger pads. You will have much more control.
- Standing straight up. Bend your knees. A lower body means a lower, safer dribble.
- Only using the strong hand. Do every dribbling drill with both hands, and start with the weak one.
- Going too fast too soon. Slow and clean beats fast and sloppy. Add speed once you rarely lose the ball.
- Practicing once a week. Ten minutes a day helps more than one long session on Saturday.
How Handles AI helps beginners
Handles AI: Basketball Trainer is an iPhone app that works well for new players. You pick your level, and beginners start with pound dribbles and simple crossovers. Coach Ace calls each move out loud and the app grades every rep Clean, Nice work, or Next rep, so you know if you did it right without a coach standing next to you.
A dribble only counts when the ball actually goes down, hits the floor and comes back up, which helps beginners build real control instead of fake reps.
FAQ
What is the best basketball drill for beginners?
The pound dribble. It builds hand strength, control and rhythm, and every other dribble move depends on it.
How often should beginners practice?
Three to five days a week, 20 to 30 minutes per session, is a great start. Short daily practice works better than one long weekly session.
Can beginners practice without a hoop?
Yes. Dribbling, passing against a wall and footwork drills all work without a hoop.
At what age can kids start these drills?
Most of these drills work for young kids with a smaller ball. Keep sessions short and fun. See our ball-handling drills for kids.