7-Day Indoor Handles Plan

1. Stationary Pound Dribble

Build a strong, repeatable pound dribble without drifting out of stance.

Single-ball pounds · 30s · 2 rounds · Rest 20s

Program note: Day-one foundation reps.

2. Right Hand Control Pound

Lock in right-hand control with clean, low pounds and no body sway.

Right-hand only · 30s · 2 rounds · Rest 20s

Program note: Build right-hand consistency.

3. Left Hand Control Pound

Build left-hand confidence with simple low pounds you can keep clean.

Left-hand only · 30s · 2 rounds · Rest 20s

Program note: Match the same control on the left.

4. Weak Hand Builder

Stack simple weak-hand reps until the off hand feels steady and confident.

Off-hand control series · 60s · 1 round · Rest 25s

Program note: Spend extra time on the off hand.

5. Crossover Rhythm

Build control while changing direction without losing your dribble.

Side-to-side crossover · 45s · 2 rounds · Rest 25s

Program note: Add direction change without losing posture.

6. Partner Chaos Calls

Train reactive control under pressure with random partner commands.

Random number and color calls · 60s · 1 round · Rest 45s

Program note: Finish the week with pressure reps.

6. Change of Pace Pound

Control the dribble while shifting from calm reps to sharp bursts.

Slow-slow-fast · 45s · 1 round · Rest 25s

Program note: Change speeds without changing height.

7. Eyes-Up Dribble

Keep the ball under control while your eyes stay off the floor.

Forward gaze control · 45s · 1 round · Rest 30s

Program note: Finish by keeping your eyes off the floor.