Objective
Improve ball control with changes of pace.
Develop the ability to accelerate and decelerate.
Work on decision-making on the move.
Keep a low, stable posture.
Exercise details
- Sport
- Basketball
- Exercise type
- Dribbling / Ball Handling
- Players
- 6
- Duration
- 15 min
- Space
- Half pitch / full court
- Equipment
- Cones
How it works
Set up a line of cones 2–3 m apart.
Players start one by one from the baseline.
They dribble forward at a slow pace up to the second cone.
They increase speed up to the fourth cone.
They return to a slow pace up to the second-to-last cone.
They make a final acceleration to the end.
They return walking or jogging gently along the sideline and rejoin the line.
Variations and progressions
- Use different pace patterns (slow–fast–slow / fast–slow–fast).
- Use only the right hand or only the left hand.
- Add a change of hand at a chosen cone.
- Run the drill as a competition (who gets there first?).
- Increase or reduce the distance between cones.
- Add a layup or shot at the basket at the end.
Coaching tips
- Low, controlled dribble.
- Clear change of pace (from slow to fast and vice versa).
- Eyes ahead.
- Use the outside hand to protect the ball.
- Keep balance through the changes.
- Push off strongly after each stop.
- Common mistake: Not really changing the pace.
- Common mistake: Dribble too high.
- Common mistake: Looking at the ball instead of ahead.
- Common mistake: Losing control when accelerating.
- Common mistake: Not lowering the center of gravity.
- Common mistake: Making the changes of pace too abrupt.
- Tip: Explain and demonstrate the pace before starting.
- Tip: Use verbal cues (e.g. “slow”, “fast”).
- Tip: Make sure the players keep control.
- Tip: You can organize the drill as a circuit.
- Tip: Adapt the difficulty to age and level.
- Tip: Motivate the players to move fluidly and under control.
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