Free follow-along drills
Pick a workout. Hit play. Get better.
Free follow-along video drills. Pick one full workout or stack a few quick drills, read what each one builds, then copy it with clean reps. Ten focused minutes a day beats an hour of random dribbling.
Reps build skill. The mental game wins games.
Free lessons on confidence, focus, and bouncing back — plus a quiz to test your Hoop IQ.
Full workouts
Follow-along sessions you can run start to finish — no planning needed. Press play, mirror the moves, and focus on clean reps over speed. Both are chaptered, so you can jump back to anything that needs more work.
10-Minute Ball Handling Workout
Full follow-along workout. Figure 8s, crossovers, between the legs, behind the back, and combos.
BNCE Sports · Follow along
5-Minute Ball Handling Warmup
Quick warmup routine. Waist wraps, fingertip dribbles, pounds, V-dribbles, and high-to-low finishes. Chaptered.
BNCE Sports · Follow along
Quick drills
Short, single-move drills — about 30 seconds each. Read what each one builds, then watch and copy it. Do one on its own, or stack five or six into a two-minute warm-up.
Smooth Handle Work Session
Links moves into one flow — train rhythm and smooth transitions between dribbles.
0:13 · BNCE Sports
Between the Legs Sequence (1→3→9)
Protects the ball with your leg while changing hands. Push it through hard and flat.
0:30 · BNCE Sports
Size 3 Ball — Dribbling Drill
A smaller ball forces tighter fingertip control — clean this up and a full ball feels easy.
0:30 · BNCE Sports
Size 3 Ball — Finishing (Mini Hoop)
Soft touch and finishing angles in a small space. Aim for the top corner of the square.
0:30 · BNCE Sports
Waist → Legs → Figure 8
A full no-dribble warm-up path. Fingertips only, eyes up, speed up once it stays tight.
0:29 · BNCE Sports
Low Fingertip Dribbles
Builds low control and finger feel. Keep the dribble below your knee the whole time.
0:34 · BNCE Sports
Pound Dribbles
The foundation. Pound the ball hard and low — a soft dribble is an easy steal.
0:26 · BNCE Sports
V-Dribbles
Snaps the ball side to side in front of you. Trains control while changing the ball’s direction.
0:26 · BNCE Sports
Controlled High to Low
Changes dribble height on command — the control that sets up change of pace.
0:30 · BNCE Sports
At-home workouts we recommend
We don't pretend we're the only coaches worth watching. These are follow-along sessions from trainers we trust — all doable in a small indoor space with a quiet ball. Each note tells you what the workout is best for so you can pick the right one for today.
INTENSE AT HOME Dribbling Workout with LA LAKERS Coach
Pro-level intensity you can match at home with a quiet ball. Great for pushing past your comfort zone.
By Any Means Basketball
5 Minute Dribbling Workout That Changes Your Game
Quick and effective — perfect when you only have 5 minutes. Works great with the BNCE silent ball indoors.
ILoveBasketballTV
10 Minute At-Home Dribbling Workout (Follow Along)
Follow-along format. No thinking, just reps. Pair with a quiet ball so you can do this in any room.
Coach Rocky
Get Your Handle Right — At-Home Dribbling Workout
Focused on tight handles and control. Indoor-friendly when you use a ball that doesn’t wake up the house.
ILoveBasketballTV
10 BEST Basketball Drills for Beginners
Starting from zero? This covers the fundamentals. Do these daily with a quiet ball and you’ll build a real base fast.
ILoveBasketballTV
The Ultimate 5 Minute Dribbling Workout — NBA Ball Handling
NBA-level combo moves broken into a 5-minute routine. Repeat daily for fast improvement.
ILoveBasketballTV
Learn from the pros
The best players will teach you more than any drill list. Kobe, Kyrie, and Steph break down the details most people miss — footwork, spacing, and how they think. Watch for the why, not just the move, then take one idea into your next session and rep it.
Kobe Bryant Breaks Down Shooting Tricks Behind His Game
Kobe explains the details most players miss — footwork into shots, creating space, and shot selection.
GQ Sports
Kyrie Irving Teaching Fundamentals
Kyrie showing the basic moves that make his handle elite. Watch how simple his foundation is.
Kyrie Irving
Kyrie Irving Breaks Down Dribble Moves (with Phil Handy)
Kyrie uses a size 3 ball here — same size as our BNCE silent ball. Watch how the small ball forces tighter control.
Uses a size 3 ball — same as BNCE silent ball
Kyrie Irving
Kyrie Irving Teaching Signature Moves and Footwork
Signature moves broken down step by step. The footwork details here are what separate good from elite.
Kyrie Irving
Stephen Curry: Where Steph Aims — MasterClass Moments
Steph explains exactly where he aims on the rim and why. Short, clear, and immediately useful for your shooting.
MasterClass
Steph Curry Shares Shooting Advice
Steph talks about his shooting process, rhythm, and what he focuses on. Apply this to your form work at home.
NBA 2KTV
Handle Ladder drills
Got the mat? Run these sequences. No video needed — just follow the numbers.
Center Control
Beginner5 (stationary)
Pound dribble 30s each hand. Eyes up.
Inside Sweep
Beginner5 → 1 → 5 → 9 → 5
Outside hand. Move feet first.
Top-Bottom Ladder
Beginner5 → 7 → 5 → 3 → 5
Keep the rhythm consistent.
Triangle Run
Beginner5 → 4 → 6 → 5
Crossover at every direction change.
Clock Sweep
Intermediate5 → 7 → 8 → 9 → 6 → 3 → 2 → 1 → 4 → 5
Start slow. Speed comes after clean footwork.
Crossover Ladder
Intermediate5 → 1 → 9 → 1 → 9 → 5
Stay low. The crossover happens at each number.
Tips & mindset
Skill work is half the game. The other half is how you think.
Why you’re not getting playing time
Coaches play players they trust. Trust comes from consistency in practice — showing up, doing the work without being told, and being reliable in the simple things. If you’re not getting minutes, ask your coach what specific thing to improve, then work on that one thing every day for two weeks.
How to stay focused during training
Set a timer. When the timer is running, nothing else exists. No phone, no music with lyrics, no talking. 5 minutes of real focus beats 30 minutes of distracted reps. After the timer, rest. Then go again.
The only warm-up you need
Around the waist (10 each way), figure 8 no dribble (10 each way), low pound dribbles (30 seconds each hand). That’s it. Takes 2 minutes. Do this before every session — it wakes up your hands and gets your body ready to move.
More videos coming soon
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Train with the right gear
The same equipment used in our videos. Designed for indoor training.
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