High School

Exercise 1: Chair Drills Part 1

Start sitting on chair

Do 2-3 sets of 30-60 seconds

Rest after a full set

Try to do drills including dribbling and moving the ball with closed eyes

• Dribble with both hands (alternate)

• Dribble with fingertips (right hand, all 5 fingers one by one)

• Dribble with fingertips (left hand, all 5 fingers one by one)

• Figure 8 dribble (inside to outside)

• Figure 8 dribble (outside to inside)

• Dribble around chair (clockwise)

• Dribble around chair (counter clockwise)

• “Bridge” on both legs (right hand)

• “Bridge” on both legs (left hand)

• Wipers (right hand)

• Wipers (left hand)

• Side Wipers forward and back (right hand)

• Side Wipers forward and back (left hand)

Exercise 2: Chair Drills Part 2

Start sitting on chair

Do 2-3 sets of 30-60 seconds

Rest after a full set

Try to do drills including dribbling and moving the ball with closed eyes

• Dribble under legs with 1 dribble in between 

• Dribble alternate under legs

• Dribble behind the chair with 1 dribble in between 

• Dribble alternate behind the chair

• Dribble around chair using triple wipers and triple behind back (clockwise)

• Dribble around chair using triple wipers and triple behind back (counter clockwise)

• Figure 8 lifting legs alternately (inside to outside)

• Figure 8 lifting legs alternately (outside to inside)

• 2 Dribble + Ready Position + Shooting Motion

• Chest pass bouncing the ball between legs + Catch the Ball for Ready Position + Shooting Motion

• Hot Potato

• Move the ball around head (clockwise) 

• Move the ball around head (counter clockwise) 

• Move the ball around waist (clockwise)

• Move the ball around waist (counter clockwise) 

• Move the ball around both thighs (clockwise) 

• Move the ball around both thighs (counter clockwise) 

• Move ball around lower legs (clockwise)

• Move ball around lower legs (counter clockwise)