Guide

How to keep your head up while dribbling

If your eyes are on the ball, you cannot see defenders, teammates or the rim. Dribbling with your head up is a skill you can train.

Why players look down

Players look at the ball because they do not trust their hands yet. The fix is to build feel through reps, and to practice looking up on purpose so it becomes a habit.

Drill 1: wall target

Put a piece of tape on a wall at eye level. Do pound dribbles, crossovers and between-the-legs while keeping your eyes on the tape. If you look down, restart the 30 seconds.

Drill 2: finger count

A partner holds up fingers and you call out the number while dribbling. They change it every few seconds. You cannot do it without looking up.

Drill 3: called moves

Have someone call moves out loud, like cross, in and out, or hesitation. Listening and reacting keeps your eyes off the ball. This is also how Handles AI’s Coach Ace works.

Want a coach calling the moves? Handles AI grades every rep from your iPhone camera. Try 20 seconds free.

Download on theApp Store

Drill 4: walking scan

Walk slowly while dribbling and name objects in front of you as you pass them. It teaches you to scan while moving.

Drill 5: peripheral pound

Pound dribble while looking straight ahead. Notice the ball in your peripheral vision without looking down. Do both hands.

Progression: from drills to games

Start in place with the wall target until you can hold your eyes up for a full 30 seconds on each hand. Then walk with the ball while scanning. Next, add called moves at a faster pace. Finally, take it into pickup games, focusing for one game at a time on seeing the weak-side defender before you start your move.

Each step should feel a little uncomfortable. If it feels easy, move on to the next one.

Habits that help

Keep the ball low and to the side, where it is easier to feel.
Use your fingertips; better feel means less need to look.
Start every drill slow with eyes up, then add speed.
Give your weak hand extra time; that is where most players look down.

Using Handles AI to train eyes up

In Handles AI, Coach Ace speaks each move out loud, so you do not have to look at the screen. Prop the phone 6 to 8 feet away, keep your eyes forward, and react to the voice. The front camera grades each rep so you know whether the move held up without looking.

FAQ

Is it ever OK to look at the ball?

When learning a brand-new move, a quick look is normal. The goal is to stop needing it as soon as possible.

How long does it take to stop looking at the ball?

It depends on practice. With daily eyes-up drills, many players see progress within a few weeks.

Which drill is best for keeping your head up?

Finger counting with a partner, because you have to look up to succeed.

Keep training

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