Stationary Pound Dribble
Build wrist strength and a low, controlled dribble in place.
- Duration
- 6 min
- Steps
- 4
- Equipment
- 1 item
- Difficulty
- Beginner
How to run it
- 1
Dribble with the right hand at waist height for 20 seconds, pounding the ball.
- 2
Drop to knee height for 20 seconds, then ankle height for 20 seconds.
- 3
Switch to the left hand and repeat the three heights.
- 4
Rest 15 seconds between hands; 2 rounds.
Coaching points
- Push the ball with the wrist and fingertips — don't slap.
- Keep the non-dribbling hand up to protect.
- Eyes up the whole time; feel the ball, don't watch it.
Equipment
- Basketball
Why it works
A strong, low pound is the foundation of every advanced move. The nugget: a low dribble is a protected dribble — defenders can't reach a ball at your ankle, but they easily strip one at your waist. Training it stationary removes footwork so kids can focus purely on hand strength and control. Every crossover, between-the-legs, and behind-the-back move they'll ever learn is built on this low, powerful pound.
Stationary Pound Dribble
Purpose: Build wrist strength and a low, controlled dribble in place.
▶How to run it
- 1Dribble with the right hand at waist height for 20 seconds, pounding the ball.
- 2Drop to knee height for 20 seconds, then ankle height for 20 seconds.
- 3Switch to the left hand and repeat the three heights.
- 4Rest 15 seconds between hands; 2 rounds.
✓Coaching points
- ✓Push the ball with the wrist and fingertips — don't slap.
- ✓Keep the non-dribbling hand up to protect.
- ✓Eyes up the whole time; feel the ball, don't watch it.
▢Equipment
★Why it works
A strong, low pound is the foundation of every advanced move. The nugget: a low dribble is a protected dribble — defenders can't reach a ball at your ankle, but they easily strip one at your waist. Training it stationary removes footwork so kids can focus purely on hand strength and control. Every crossover, between-the-legs, and behind-the-back move they'll ever learn is built on this low, powerful pound.