Pound Dribble Series
Stationary pound, crossover, between-legs and behind-back at max effort. 30s each hand.
- Duration
- 8 min
- Intensity
- Moderate
- Ages
- Ages 7–9, Ages 10–12, Ages 13–15, Ages 16+
- Equipment
- ball
min
Setup
Every player with a ball in an athletic stance — feet wider than the shoulders, knees bent, eyes up. Spread out so nobody's ball collides. A timer or whistle keeps the intervals honest.
How to run it
- 01Right-hand pound, 30 seconds
Pound the ball hard at about knee height. Hard means it comes back up fast — this is hand strength, not a rhythm exercise.
- 02Left-hand pound, 30 seconds
Same intensity. The weak hand tires first, which is the point.
- 03Crossover, 30 seconds
Low and hard across the body, outside one knee to outside the other. Keep it below the knees.
- 04Between the legs, 30 seconds
Alternate directions. Push the ball through, don't lift it over.
- 05Behind the back, 30 seconds
Wrap it around the hip rather than up the spine. Both directions.
Coaching points
- Eyes up the whole series. Hold up fingers and have players call the number — if they can't, they're watching the ball.
- Pound it hard enough to hear from across the gym. A soft dribble builds nothing.
- Fingertips, not the palm. The palm can't control a ball at speed.
- Stay low. Players rise as they tire, and that's exactly when to correct them.
- Off arm up and active as a shield — game-realistic from the first rep.
Common mistakes
- Watching the ball. This is the default for every player and needs constant correction.
- Dribbling softly so it looks smoother. Hard and slightly ragged beats smooth and soft here.
- Standing upright as the series goes on.
- Rushing the transitions instead of holding each move for the full interval.
Make it harder or easier
- Easier: 15-second intervals, or two moves instead of five.
- Harder: run the whole series with two balls.
- Harder: toss and catch a tennis ball in the off hand while pounding.
- Hardest: a partner reaches in live for the last 15 seconds of each interval.
Coaching focus: Ball Handling
Ball-handling work develops control at increasing speed and pressure — stationary control first, then movement, then live reads against a defender. Both hands, every time.
Frequently asked questions
Coaching Pound Dribble Series?
Swap notes with coaches running this drill in the free community, or build Pound Dribble Series into a timed practice plan, assign it to your roster, and track who's completed it in the app.
The community is free and always will be. No card needed for either.