30 Second Workout Drill: Speed Dribble Inside Hand Layup

30 Sec. Workout Drill: Speed Dribble Inside Hand Lay-up
By Hal Wissel

When you anticipate a defender trying to block your layup you can counter by shooting with an inside hand layup under the defender’s arm.
     This challenging layup drill combines the use of strong- and weak-hand inside hand layups, speed and reverse dribbles. The drill consists of alternately driving from each elbow (the intersection of the foul line and lane line) and shooting inside hand layups with your left hand when dribbling right and with your right hand when dribbling left.
     Start at the right elbow in a balanced stance with your left foot forward and your right foot back. Drive to the basket using a speed dribble with your outside (right) hand and shoot an inside (left) hand layup. Catch the ball with two hands and speed dribble out to the left elbow, using your outside (right) hand. Place your inside (left) foot on the elbow and reverse dribble, pulling the ball back toward the basket with your outside (right) hand.
     Drive to the basket using a speed dribble with your outside (left) hand and shoot an inside (right) hand layup. Catch the ball with two hands and speed dribble to the right elbow, using your outside (left) hand. Place your inside (right) foot on the elbow and reverse dribble, pulling the ball back toward the basket with your outside (left) hand. Continue the drill for 30 seconds, alternately driving and shooting inside hand layups on each side of the basket.
     Record the number of layups you make in 30 seconds. A good score is eight layups in 30 seconds. This is a good conditioning drill. At the completion of the drill shoot two free throws.

Speed Dribble Inside Hand Layup Drill

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