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Anthony Edwards 2

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Fans of basketball love the game for its collaboration, quick improvisation and stellar dunks. With these rapid plays, scoring points comes down to you reacting a beat quicker than the player next to you. For Chiney Ogwumike, a center for the LA Sparks, fast reactions turn into big buckets. “Right now the game is position-less. So you have to be able to move on the perimeter. You have to be able to challenge people in the paint. You have to be able to go coast to coast. So speed and agility's important for all players, not just for certain positions,” said Ogwumike. Speed doesn’t come overnight, and drills like the ones professional trainer Ashley Corral put together are the type that players like Ogwumike practice regularly. “Chiney’s speed and agility is top-notch. She’s one of the best players in the league,” said Corral, noting that Ogwumike’s natural talent is supported by her dedication to consistent progress. Practicing is a grind, and as a player who has come back strong after injuries, Ogwumike knows the power of staying patient and consistent. “The best way to improve your speed and agility is just taking it day by day, step by step and working on the basics,” said Ogwumike. “I was not perfect at all when I started, but it was that repetition that allowed me to feel comfortable and learn technique. And then once you master the technique, you'll see progress with how quick and fast you move.” 5 Basketball Speed and Agility Drills Drill 01: KNEE DRIVES Gameplay goals: Having a strong knee drive is important when sprinting, jumping or playing defense. Instructions: Lean against a wall at a 45-degree angle with hands spread shoulder-width apart, on your toes. Alternate lifting each knee up, doing three knee drives in a row, then a one-second pause, then repeating. How many: 20 sets of 3 reps each. Tips on form: Keep your core engaged and focus on strong and fast feet. Drill 02: EURO HOP STEPS Gameplay goals: Being able to jump and land on one foot is crucial in basketball, and this drill can help you learn how to do that safely. Instructions: Start on the baseline on one foot, holding the ball on the same hip. Hop to the other foot, ripping the ball overhead to the opposite hip. Repeat until you reach half court. How many: To half court and back, twice. Tips on form: Aim to jump as far laterally as you can while being able to land on balance. Drill 03: SINGLE FOOT CROSSOVER Gameplay goals: Rotational speed and strength are important on defense. This drill works foot speed and hip rotation at a fast pace. Instructions: Use the lane line as a ladder. In a “cha-cha” movement, you’ll cross one foot over the other and across the lane line. Go quickly, working on rotating your hips and stabbing your feet. How many: Twice down the baseline and back. Tips on form: Use your arms, keep your knees bent, and try to get as many foot stabs as possible. Drill 04: DEFENSIVE TUNNEL DRILL Gameplay goals: This drill puts the knee drives and crossover step together to create a game-like situation. We’re working on transitioning from a defensive foundation to a sprint quickly. Instructions: Start in the corner on the baseline in a defensive position facing the baseline. Defensive slide to the lane line at a 45-degree angle. Once you get to the lane line, turn and sprint at a 45-degree angle to the sideline to cut off an imaginary player. Repeat movement in a zig-zag motion for the full court. How many: Two sets down and back full court. Tips on form: When sliding, stay low and push off your back foot. When breaking into a sprint, drive your knee across your body to switch directions and cut off your player quickly. Drill 05: REACTION FINISHING Gameplay goals: This is similar to a live game situation when you don’t know which direction the ball is coming from. The goal is to react quickly and creatively finish at the basket. Instructions: Stand at the WNBA 3-point line facing the basket with quick feet. The trainer will stand behind you with two basketballs. They’ll throw one over your head. React quickly to grab the ball and finish a shot at the basket. How many: 10 makes. Tips on form: React to the ball as quickly as possible to get to the basket. Drilling Down Add these drills to your training schedule, and obsess over making each move precise before picking up speed and moving on to the next. Laying the foundation in these moves is what will make a difference in the game. “Once you master speed, your hip movement, and your foot movement, you're able to be more free as a hooper because you can just play the game the way you want it to be played. You don't have limitations,” said Ogwumike. You’ve got the supplies, now it’s time to light the fire and be the best player you can be. Check the adidas blog for more basketball training programs, like basketball strength training, dribbling, and shooting drills.

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Looking for more quickness where it counts? Join WNBA athlete Chiney Ogwumike in five agility and speed drills for basketball.

Basketball Speed and Agility Drills for the Court

Since its inception in the 1960s, adidas basketball has been a trailblazer on the hardwood. Crafted for players who love to ball and are dedicated to the grind, adidas basketball shoes equip modern-day athletes with the gear they need to tear it up on the court. If you’re looking for basketball shoe recommendations, we'll guide you through the diverse world of adidas basketball footwear, helping you find the perfect pair that matches your unique playing style. How Should Basketball Shoes Fit? Basketball shoes should fit securely with a thumb-nail width of space (~1/2in) above the big toe. There should be no signs of pain in any area of the shoe. Stand and walk in the shoe—it should feel comfortable out of the box before breaking it in. What Basketball Shoes Should You Get? When choosing basketball shoes, consider your playing style and the specific features you need for your position. We suggest starting on the adidas performance basketball shoe page and narrowing down your preferences based on your preferred silhouette, features, and personal style. Modern basketball shoes are designed to be versatile and offer optimal support and comfort to meet the sport's physical demands, accommodating players who take on hybrid positions. Best adidas Basketball Shoes The adidas basketball shoe catalogue has always been built on innovation, connection, and cultural breakthroughs. Our basketball shoe line masterfully combines form and function, empowering athletes to both look good and perform at their best. Below is a list of adidas basketball shoe recommendations to help you level up your game. Dame 8 EXTPLY A basketball shoe made for the athlete that lives in the grind. Fit: Low-Cut Features: The Dame 8 EXTPLY rides on a dynamic Bounce Pro midsole that combines elevated stability with lightweight, flexible cushioning. The internal sock construction and TPU propulsion plate will keep you locked down and moving with confidence at practice and in the game. Perfect For: The player who always comes in clutch and likes lightweight construction, next-level durability, snappy speed, and precision. Shop Now Candace Parker Collection: Exhibit Select CP Mid A basketball shoe made for the athlete who can do it all. Fit: Mid-Cut Features: The Exhibit Select CP Mid provides players with a springy Bounce midsole that responds to every move, and the 3-Stripes are gore straps that wrap around the foot to give you a snug feel from the time you lace up until the final whistle. Perfect For: The player who is positionless and wants to feel limitless and locked-in on the court. Shop Now TRAE 3 Ball with fierce confidence and bravado just like Trae Young himself. Fit: Low-Cut Features: The Trae 3 basketball shoes were created with peak performance in mind. The midsole features composite foam, providing explosive power for high-impact moves at top speed. Additionally, an asymmetrical Torsion Bar has been incorporated to enhance stability on the hardwood. To top it off, the outsole of this shoe was created using biometric data based on Trae’s on-court tendencies to form a high-abrasion outsole that grips the court and supports quick cuts and direction changes. Perfect For: The player who craves stability and enhanced motion. Trae 3’s are made for players who respect the heritage of the hardwood while simultaneously embracing the cutting-edge shoe technology available today. Shop Now EXHIBIT SELECT Made for women by women, the Exhibit Select levels up how female athletes hit the hardwood. Fit: Mid-Cut Features: This adidas basketball shoe was designed to cater to the female foot and is great for all skill levels. Its soft and supportive bootie upper offers a secure fit, embracing your foot and flexing with your movements on the court. With a Bounce midsole, you'll experience a lightweight and agile feel as you navigate the court, while the ripple-style outsole provides excellent traction, enabling quick bursts of speed, sharp cuts, and rapid direction changes. Perfect For: The player who wants a custom-made shoe that elevates their game and perfectly matches their energy on the court. Shop Now Find Your Fit In the world of basketball, your choice of footwear can make all the difference. From OG hoopers who embrace the grit of the game to new-wave players who value high-tech support and style, adidas has the perfect basketball shoe for everyone. Whether you want to ball like Harden or move like Mitchell, our basketball shoe catalogue has what you need. As you lace up to hit the court in your new shoes, remember this is only the first step to becoming a better basketball player. From speed and agility court workouts to strength training exercises, be dedicated to elevating your skills and shoe game to step into your full power as an athlete.

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No matter the type of player you are, there's an adidas basketball shoe for you. Dive into our guide and discover our top basketball shoe recommendations.

Best Basketball Shoes for Your Playing Style 

When Amanda Zahui B. steps on the basketball court, she brings her will, her confidence and her strength. As a center for the LA Sparks, Zahui B. keeps her 6’5” powerhouse frame in peak shape with regular strength training: “You need to be in great shape in order to play on this level — there are so many big, tough players in this league. But also to stay healthy, because we put a lot of stress on our bodies.” For players at every level, basketball strength training can help protect you from injury and jumpstart your recovery after a tough game. Watch: 5 Basketball Strength Training Drills with Pro Baller Amanda Zahui B. Even during a busy game schedule, Zahui B. stays committed to a rigorous training routine. She gets inspired by her teammates to give her all to everything she does, from basketball weight training to practices: “I've always had great players on my team, especially on my position. So I’m trying to get better at it every single practice. Even if I know that some players might be better than me and they might play more than me, I’m still trying to outwork them in practice.” Ready to add some power to your ball playing? Try these five drills to build your muscle strength. For three of these moves, all you need is a basketball — you’ll need two basketballs for the other two. Here’s a step-by-step breakdown of each drill: 1. SQUAT HOLD Gameplay goals: This is a great drill to get your core and lower body heated up and strengthen your lower body. Instructions: Stand with your feet shoulder-width apart and the ball between your knees. Drop into a squat position while squeezing the ball in your knees, keeping your chest up and your hips low. Hold this position for 20 seconds. Optional: After your 20-second hold, do 10 squats in place. For even more muscle activation, have your coach or teammate gently apply pressure to your shoulders or back while you hold a squat. How many: 2 sets of a 20-second hold Tips on form: Protect your back by engaging your ab muscles and keeping your spine straight, with your chest out and your shoulders relaxed. 2. PLANK SERIES Gameplay goals: Plank holds are a great way to work on your core so it’s stable and can better absorb impact. Adding contact and movement to the plank hold will force the athlete to engage their full body and make it more difficult. Instructions: Start in a plank position, on all fours with your feet together and your hands on the ball. Keeping your body stable and flat, pull your belly button into your spine and flex your core. Hold a plank on the ball for 20 seconds. For your second set, a teammate or coach can apply weight while you hold your position. Optional: Follow each 20-second plank with 10 pushups off the ball. How many: 2 sets of a 20-second plank Tips on form: Keep your back straight in line with your hips and your shoulders relaxed. 3. SINGLE LEG HOLDS Gameplay goals: Players operate on one foot a lot during a game. Single leg strength and reaction drills can improve your balance, helping you stay strong and react quicker. Instructions: Stand and balance on one foot. Hold this position for about 10 seconds, then close your eyes and hold for 20 seconds. Open your eyes and have your coach toss the basketball to you while you remain balanced on one foot. Catch and toss the ball 10 times while trying to stay balanced on your single foot. How many: 2 sets on each side Tips on form: Keep a slight bend in your knee on your standing leg and activate your core muscles to help you stay balanced. 4. POWER REBOUNDING SERIES Gameplay goals: Rebounding is a huge part of the game. If you can react faster than your opponent, you’ll have the advantage. Instructions: Stand in front of the backboard with a basketball in your hands. For this drill, you’ll make five tosses before each shot at the basket — first on two feet, then on one foot. Start with five tosses at the backboard, bouncing on both feet and tossing the ball with both hands, then shoot for the basket. Next do five single-foot, single-hand backboard tosses, followed by a shot: again, that’s five tosses before you shoot. Follow with reaction finishes off the glass. Your coach will toss the ball off of the backboard, then you react to rebound and finish. How many: Make 10 baskets Tips on form: Use your lower body to explode to the backboard while extending your arms to keep the ball as high as you can. 5. TWO-BALL CORE BATTLE Gameplay goals: This is a full-body exercise that will help with your core strength and get your competitive juices flowing. You can make this drill as hard or easy as you want, and even compete with your teammates. Instructions: Start in a squat position with one ball between your knees and one ball in your hands with your arms fully extended in front of you. Have a teammate or coach hit the ball in your hands while you hold it in place for 20 seconds. The more force they put into it, the harder you’ll have to work to keep the ball still. How many: 2 sets of 20 seconds each Tips on form: Maintain a good squat position with your chest up and your glutes activated. Keep your arms straight out and squeeze both basketballs as much as you can. For stronger blocks, steals and shots, try adding these drills to your practice schedule a few times a week. Along with strength training, become a triple-threat on the court with dribbling drills and shooting drills for basketball. The Strength to Win: How Zahui B. Brings It All to the Court “The mental side of it is huge in every aspect of the game,” says Zahui B. When she started playing at ten years old, she relied on confidence more than talent, “I was just tall. Fell in love with the game the first practice. Didn't know how to make a layup, didn't know nothing about basketball.” Even as a pro, Zahui B. stays competitive by staying motivated to play and to train: “Am I always confident? No. I'm not. I struggle with it at times. But it's all about wanting it.” Enhance your dribbling skills. Become a better shooter. Her advice for players at every level is to find their confidence — and don’t be afraid to fake it ‘til you make it: “If you think that someone's better than you, they already got that advantage. Even if you are the underdog and you walk in like, ‘Nah, I'm going to rock you,’ most likely you are going to rock them! At least — worst-case scenario — you gave it your best and they were just better than you. But they didn't work harder than you.”

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To play your best in basketball, strength and conditioning training should be part of your routine. Try these five drills for basketball strength training.

Basketball Strength Training: 5 Pro Drills

Just like soccer balls, basketballs have a range of sizes based on age or purpose. Choosing the right size is crucial for proper skill development, especially for young players who are learning the ropes of the game. From size 3 all the way up to size 7, let’s get right into finding out which basketball size is right for you. Size 3 Basketball Ages 4 and under. Circumference: 22” Unless you’re trying to start a child prodigy, size 3 is a mini novelty basketball that is mostly just for fun or to collect. Size 4 Basketball Youth ages 5 to 8. Circumference: 25.5” Size 4 basketballs are the next size up for little ones to play with. Since kids this age are not playing rule-based games, this size is just to get familiar with the ball and develop some basic skills. Size 5 Basketball Youth ages 9 to 11. Circumference: 27.5” A size 5 basketball is the standard youth size for team play. This is the ball kids will be using when they start learning the rules of the game and playing opposing teams. Size 6 Basketball Boys ages 12 to 14. Women age 12 and older. Circumference: 28.5” Size 6 basketball is the first ball where boys and girls split into groups. Girls over age 12 use this ball, and it’s the official basketball size for women’s high school, college and professional teams. Boys in middle school also play with a size 6 basketball until they reach high school. Size 7 Basketball Men age 15 or older. Circumference: 29.5” A size 7 basketball is the official ball size for men's high school, college and professional teams.

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Grab the right basketball for your game with our quick and easy guide. 

Basketball Size Guide For All Ages

How important is training to pro basketballers like Erica Wheeler? As a point guard for the LA Sparks, she has to be fast, agile and mentally focused in high-pressure moments, so she can seize any opportunity to score for her team. Wheeler relies on basketball shooting drills to perfect her moves and her mindset: “You have to train your mind. And how do you train your mind? Consistently doing something the same way and doing it harder and harder and getting better and better. With time you become more talented because you become more consistent.” Ready to sink some buckets? Learn how to improve your ball shooting skills with these five basketball drills: Video: 5 Basketball Drills to Improve Shooting with Erica Wheeler For players at every level in basketball, ball shooting drills are more effective the more frequently you practice them. Wheeler’s dedication to training comes from first-hand experience of seeing the benefits on the court: “I think with practice comes muscle memory. My body knows what it's going to do before I even tell it to do it, because I've been doing it so long.” Here’s a step-by-step breakdown of each drill: 1. JUMP SERIES Game play goals: Balance is crucial to a good jump shot. This drill hones your balance for jumping, landing, and then exploding into a good shot. Instructions: Stand at the free throw line with the ball in your hand. Start with a 180° jump to shoot in both directions, then a 360° jump to shoot in both directions. Each time you land, explode into your next shot as quickly and forcefully as you can without losing your balance. How many: 5 sets of each jump shot in both directions 2. CURL SERIES FROM CORNER Game play goals: Shooting off of a curl is a basic shot that every player should have in their bag of tricks. This drill improves footwork, collection of the ball off a pass, and exploding up into a jump shot off of the run. Instructions: Starting in the corner, sprint up the 3-point line to the wing, where a coach or training partner will pass you the ball. For your first shot, catch and shoot. For your second shot, once you catch the pass do a shot fake then rip and attack the baseline to finish at the rim. For your third shot, shot fake, rip and attack the baseline, then step back to shoot. How many: Make 8 baskets of each shot 3. DUCK-IN SERIES Game play goals: This drill helps you practice posting up in a hurry and really demanding the ball in the middle of the paint. Instructions: Begin in a relaxed stance on the block. From there, forcefully “duck-in” the middle of the key and demand the ball from your coach. Once they pass it to you catch it high and keep it high with elbows out. Keep your back to the basket so the offense cannot see the ball. Finish weakside for shot 1. Repeat the duck-in, fake weakside and come back to strongside for shot 2. Repeat again; this time shimmy and finish weakside for shot 3. How many: Make 8 baskets per drill per side 4. 3-SHOT REACTION Game play goals: In a game you’re rarely going to get the exact same shot twice. Practicing shots in different rhythms will help you react with the right moves in live situations. Instructions: Begin on the block and “duck-in” the middle of the key to receive the basketball for a shot. Attack across the middle or fake and come back strongside depending on what your coach calls out (middle or counter). Relocate to the corner and lift for a wing catch. Attack middle or back to baseline depending on what your coach calls out (middle or baseline). Return to the corner and lift for a wing catch-and-shoot 3. How many: 10 shots per side 5. BAD PASS 3’s Game play goals: Bad passes happen more often than perfect passes in games. When you know how to reset your shot and get lined up out of a bad pass, you can be a more agile shooter. Instructions: Start in the corner. Your coach will throw a bad pass. Try to catch the pass to make a shot. Move your feet to get behind the ball and keep your motion as smooth as possible, locking in on your mechanics. Repeat the drill in the opposite corner, both wings, and the top of the key. How many: Make 5 baskets in each of 5 spots Shooting for Greatness: Wheeler’s Tips for Basketball Success Decades of experience don’t stop Wheeler from seeking out new exercises and strategies to learn from: “I don't close my mind to anything. When it comes to basketball, you can elevate your game in so many ways, whether it's dribbling, whether it's how to read the game, whether it's a simple drill to tighten up your handling.” Most importantly, Wheeler stays positive by celebrating the small victories as well as the big ones and finding the silver lining in setbacks when they do happen: “Always give a pat on the back, because at the end of the day nobody's a real loser if you're going hard. You got to take some losses, but if you’re competing and you're doing it at the highest level you can, you're not losing. You're just getting better.”

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Ready to make more baskets? Watch pro baller Erica Wheeler demonstrate five basketball shooting drills to help improve accuracy and reaction time in play.

5 Basketball Shooting Drills with Erica Wheeler

When it comes to honing your basketball skills, playing the game is just one piece of the equation. Paul Fabritz trains pros like James Harden, and he stresses the importance of muscle strength and overall fitness on the court, which you can build with workouts for basketball players at home. 7 Exercises for a Full-Body Basketball Workout You don’t need a court or even teammates to practice these basketball workouts. These are some of Paul Fabritz’s favorite exercises and individual basketball drills.

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Want to improve your basketball skills? Watch pro trainer Paul Fabritz as he goes step-by-step through his favorite individual basketball workouts.

Basketball workouts at home: pro training tips 

Knowing how to lace basketball shoes specific to your arch can be a game-changer in dominating the court. It’s a final check to know your style is on point starting from your feet up, and to ensure you’ve got head-to-toe handles like a certain point-god whose uncanny control and otherworldly movement calls for locked down lacing. From left over right to right over left, to different tensions and various ties, laces let you curate your fit and control your style, giving you James Harden-esque possession of your own unconventional creativity. Wear them tight for more control or loose for more comfort and less constriction on high arches – it comes down to your style, your feet and what works best for you. LACING INSTRUCTIONS When you’re learning how to lace basketball shoes, follow these steps: Crisscross Lacing for High Arches: Basketball is lightning fast with players racing up and down the court at breakneck speeds before stopping and cutting on a dime. These quick stop-and-start movements can place an excessive amount of strain on feet with high arches, leading to severe pain and instability. Make sure you’ve got the support you need when you’re hitting the hardwoods with this high-arch lacing style. Step #1 Start by threading the lace through the bottom eyelets until there is an equal amount on either side of the shoe. Step #2 Thread your left lace through the right eyelet and right lace through the left eyelet, creating a crisscross “X” pattern. Continue this pattern for the next two eyelets. Step #3 At the center of the shoe, skip two or three eyelets (whichever is needed to remove pressure on the top of your arch and offers the most comfort). Then return to the crisscross “X” pattern of lacing at the fourth or fifth eyelet and continue until you reach the top. Step #4 To ease pressure on the bridge of your foot, tie and tuck the laces behind the tongue. Crisscross Lacing for Low Arches: Having low arches or flat feet can be an advantage on the court or a burden. On one side, they’re more flexible and lower to the ground allowing quicker cuts and freer movement. On the other side, the impact from every rebound, layup and jump builds up over time causing sore feet, strained arches and heel pain. But with this lacing style, your heel will be locked down, so you can stay in the game. Step #1 Start by stringing the shoelace through the first eyelets until you’ve got an equal amount of lace on each side. Step #2 Thread the left and right laces back and forth in a familiar crisscrossing “X” pattern all the way up the shoe until the last two eyelets. Step #3 Next, take each lace up to the final eyelet directly above – instead of crossing. Once you’ve threaded these last two eyelets, leave a loop and don't pull tight. Step #4 Finally, cross the laces once more by threading the left lace through the right loop and the right lace through the left. Pull tight and tie in a double knot (this results in a tighter feel and a locked heel). Tuck in the bow or keep it short to prevent tripping.

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Knowing how to lace basketball shoes specific to your arch can be a game-changer in dominating the court. Learn all the ways to tie your basketball shoes!

How To Lace Basketball Shoes

For WNBA pro baller Erica Wheeler, agility is a key element to her basketball game. As a point guard for the L.A. Sparks, Wheeler needs more than strength and heart — she needs precision and speed in every move she makes. While she’s known as one of the league’s top ball-handlers, Wheeler still dedicates herself to improving every time she plays: “With practice you give yourself muscle memory. Your body knows what it's going to do before you even tell it to do it, because you've been doing it so long. So now you just have to react. Train your mind and react.” For players from pro to youth, basketball dribbling drills can improve your reaction time and coordination when the ball is in your control, helping you keep it out of the other team’s hands so you can make your play. Plus, they’re fun! Video: Five Moves to Improve Your Basketball Dribbling Skills To complete this series of drills, you’ll need two basketballs. “When dribbling with one ball becomes too easy, I like to throw in a second basketball to distract and stimulate the brain,” explains trainer Ashley Corral. Since retiring from her pro-ball career, Corral has trained players of every age and skill level. “Adding a second basketball to your routine can take your hand-eye coordination and ball handling ability to a whole new level.” Ready to polish your dribbling technique? Here are step-by-step instructions for five killer dribbling drills: 1. TWO-BALL JUGGLE Game play goals: When you’re comfortable dribbling two balls, you can be even more agile with just one basketball. Practice this move if you’re just getting started with two-ball drills. Instructions: Start by standing on the baseline in an athletic stance — with your feet wider than shoulder-width apart — holding both basketballs. Your eyes should be looking down and forward. Dribble the basketballs in one direction in a circular motion — a bit like juggling — with speed and force for 25 reps, remaining stationary. Repeat this dribble for 25 more reps while moving to half court and back to the baseline, switching directions of your circular dribble on the way back. How many: 25 reps in place then 25 reps in motion 2. CROSS-BODY POCKET PULL Game play goals: When a defender is on your side, they can easily take the ball if you’re dribbling in front of your body. In this drill, you’ll practice keeping the ball at the opposite hip to a defender, while changing pace and direction as quickly as you can. Instructions: Stand on the baseline in that same athletic stance — feet wider apart than your shoulders — with one ball in your hand. With force and intensity, dribble across your body and pull the basketball as far towards your back pocket as you can, coming to a sudden stop. Repeat this cross-body pull move for 25 reps on each side — that’s 50 reps total. Do another 25 reps on each side, this time pulling the ball all the way back and dribbling it behind you. How many: 2 sets of 25 reps on each side 3. CROSS-BODY POCKET PULL INTO DOWNHILL ATTACK Game play goals: This drill hones your ability to change pace rapidly, going from a sprint right into a stop. This can help you keep the ball away from your opponent when you’re attacking downhill. Instructions: Stand at the top the key in your athletic stance, with one ball in your hands and the other on the ground. Focus your eyes downhill and forward as much as you can. Repeat the cross-body pocket pull you did in the previous drill, then attack downhill and come to a hard stop. Dribble back to your starting place and repeat the move to attack towards the opposite side. How many: 10 reps in each direction 4. CROSS BETWEEN-BEHIND Game play goals: No matter which position you play, you need to be able to confidently handle the ball across the whole court, changing the direction of your dribble in a split second without slowing down your play. This move improves your speed, coordination and muscle memory for those moments. Instructions: Stand at the baseline in an athletic stance, holding the ball and focusing your eyes downhill and forward. As hard and fast as you can, dribble the ball in front of you across your body, between your legs, and then behind you, remaining in one place. Stop suddenly and repeat this dribble — across, between your legs, and then behind you — in the opposite direction. Repeat the drill while moving across the court instead of staying in place. How many: 25 reps stationary, then 25 reps as you move full-court to the opposite baseline 5. TWO-BALL FINISHER Game play goals: This drill trains your focus and your precision at the end of a tough practice. Game-making points often come in the fourth quarter, when you’re close to exhaustion. Practice this move to stay nimble and alert in those crucial final moments. Keep your movements forceful for this one: dribble hard! Push yourself and try to get more reps each time you do this. Instructions: Stand on the baseline in an athletic stance, holding a basketball in each hand and looking downhill and forward. Do each of the following moves for 15 seconds each, dribbling as fast and forcefully as you can: Hip pounds: Dribble both balls simultaneously, keeping them close to each hip. Alternation hip pounds: Again, dribble the balls close to your hips, this time alternating each ball. Sways: Dribble both balls simultaneously in alternate directions, so they appear to sway from one side to the other. At-each-other sways: Dribble both balls simultaneously in front of you, alternating towards each other and then away from each other. Yo-yos: Dribble both balls simultaneously at each side, forwards and backwards. Alternating yo-yos: Dribble the balls at each side in alternate directions, one forwards when the other is backwards. High-lows: Dribble one ball high towards your shoulder while dribbling the other one fast and low to the ground. Opposite high-lows: Repeat the previous drill with the high ball and the low ball on opposite sides. How many: 8 drills for 15 seconds each — 2 minutes total Focus In to Win: A Pro Baller’s Tips Whether you want to dribble like a pro, build strength for basketball, or sink more baskets, Wheeler suggests that the key to unlocking your greatness is to focus on the ball and let go of distractions. “The advice I'd give to anybody that's trying to really lock in and be a basketball player is to use this ball,” says Wheeler. By putting all your focus on the ball and how you’re handling it, you can block out worry and hesitation to make your perfect play: “When you fully lock in and want to be better and want to be great, this ball can really do that for you.”

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