Handles AI
Workout
Beginner ball handling workout
If the ball still feels like it has a mind of its own, start here. This beginner ball handling workout takes 15 minutes and builds the three things every good handle stands on: fingertip control, a firm low dribble and eyes off the ball.
Who this workout is for
This is for new players of any age: a teenager trying out for a team for the first time, an adult picking the game up, or a younger player moving past the basics. You do not need any experience. You only need to be able to bounce and catch a ball.
If you are coaching a young child under about 9, the kids ball-handling workout uses games instead of timed blocks and will hold their attention better.
Setup
Find a flat, hard floor with a few feet of space around you. A garage, a basement with a concrete floor, a patio or a gym all work. Carpet and grass swallow the bounce.
- Use the right ball size: size 7 for men and boys 15 and up, size 6 for women and players 12 to 14, size 5 for younger kids.
- Pump the ball up. A soft ball makes everything harder.
- Set a timer for 15 minutes, or use the time markers below as a guide.
The 15-minute plan
Finish by counting how many pound dribbles in a row you can do with each hand. Write both numbers down.
Technique to get right from the start
Bad habits are easiest to fix early. Spend your attention on these four things and the moves will come faster later.
- Fingertips, not palm. The ball should rest on your finger pads. If you hear a loud slap, the palm is doing the work. See fingertip control.
- Push, do not slap. Follow the ball down with your hand and push through it, like closing a heavy drawer.
- Stay low. Bend your knees, not your back. A lower dribble has less distance to travel and is harder to steal. See how to dribble low.
- Look up early. It feels impossible at first. Glance at the wall for a few seconds at a time and build from there.
Want a coach calling the moves? Handles AI grades every rep from your iPhone camera. Try 20 seconds free.
Download on theApp StoreHow to score and track it
Beginners improve fast, so the numbers are encouraging. Track two things after every session:
- Longest streak per hand. How many pound dribbles in a row before you lose control or look down.
- Clean crossovers in a row. A clean crossover stays below your knees and lands in the other hand without you reaching.
When you can do 50 pounds in a row with each hand and 10 clean crossovers in a row, you are ready for the 10 minute ball handling workout.
Make it easier or harder
Easier
- Dribble at waist height first, then lower it as you gain control.
- Catch the ball after every crossover, then start again.
- Cut each block in half and do the workout twice a day.
Harder
- Add between the legs in place of one crossover block.
- Do the walking dribble with a crossover every three steps.
- Keep your eyes up for the whole session, not just the last block.
How Handles AI helps beginners
Handles AI: Basketball Trainer lets you pick your level, and beginners start with pound dribbles and simple crossovers. Coach Ace calls each move out loud, so you get a coach’s voice even when you train alone. A dribble only counts when the ball really goes down to the floor and back, and each rep is graded Clean, Nice work, or Next rep.
No account is needed and nothing is recorded or uploaded. Try it free for 20 seconds to see whether the called-move style suits you.
FAQ
How long should a beginner practice dribbling each day?
Ten to fifteen minutes most days is plenty. Short daily sessions build feel faster than one long session a week.
Why do I keep losing the ball?
Usually the dribble is too soft or too high, or you are slapping with your palm. Push the ball down harder with your fingertips and get lower.
When should I learn moves like behind the back?
Once you can pound dribble with both hands and do clean crossovers in a row without looking. That often takes a few weeks.
Can adults use this beginner workout?
Yes. It is built for anyone new to dribbling, whatever their age.