Things You'll Need:
- Basketball
- Basket
- Cone or other stationary object
- Timer or stopwatch
-
Step 1
Place a cone (or any stationary object)at the center of the free throw line. If there is not a marked free throw line, place the cone straight out from the basket about 15 feet in front of the rim.
-
Step 2
Drill 1: Starting next to the cone with the ball, dribble towards the basket with your dominant hand (your dominant hand is the hand that you typically shoot with). When you get to the basket, shoot a lay-up with proper form....
1. Jump off foot closest to basket
2. Shoot with dominant hand, using other hand as a guide as you go up
3. Shoot off the backboard finding a good spot on the backboard to consistently hit -
Step 3
Grab your rebound (made or missed shot)and quickly dribble around the cone and to the basket for another lay-up attempt with your dominant hand. If you are doing it correctly, your pattern should be an oval.
-
Step 4
Count how many lay-ups you can make in one minute.
-
Step 5
Drill 2:Repeat the drill using your non-dominant hand for dribbling and shooting lay-ups. Count how many lay-ups you can make in one minute.
-
Step 6
Drill 3: Now, you are going to put the dominant and non-dominant lay-ups together into one drill. Start at the cone and do a lay-up with your dominant hand. When you get the rebound, dribble back (retracing your steps) around the cone and do a lay-up with your non-dominant hand. Continue alternating hands for one minute. If you are doing this correctly, you pattern should be a "U". Count how many lay-ups you can make in one minute.
