Ball Handling
Pound Dribbles
Build power, rhythm, and ball control.
Level: Beginner
Duration: 49s
Equipment: Basketball
Tracking: combo
How to run it
Stationary dribble reps build the pound, control, and hand strength that hold up under pressure. Owning the ball in one spot first is what lets you keep it on a string once you add movement and a defender.
Steps
- Set a low, athletic stance with your weight balanced.
- Pound the ball with force, keeping it at or below knee height.
- Keep the ball outside your front foot, not under your body.
- Hold the stance and rhythm for the full rep, both hands.
Focus on
- Pound below the knee
- Ball outside the foot
- Eyes up
Coaching cues
- Pound the ball like you mean it — a soft dribble is an easy steal.
- Keep your off arm up as a shield.
Common mistakes to avoid
- Letting the ball bounce up to waist height where defenders can reach it.
- Standing straight up instead of staying low.
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