30 Second Workout Drills: Speed Dribble Layup
By Hal Wissel
The Speed Dribble Layup drill combines the use of strong- and weak-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 layups with your right hand when dribbling right and with your left 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 a right-handed 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 a left-handed 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 left hand. Continue the drill for 30 seconds, alternately driving and shooting 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. After completing the drill, make two free throws.
30 Sec. Workout Drill: Speed Dribble Layup