4 Expert Drills to Master the In-Between-Legs Dribble

Person dribbling a basketball between their legs

Dribbling between the legs is a flashy basketball move that is sure to impress your opponents and teammates. However, it takes practice to master. Here are a few tips to help you get started.

$title$

First, start by practicing the basic dribbling motion. Keep your head up and your eyes focused on the court. Dribble the ball with your dominant hand and use your other hand to protect the ball from your opponent. Once you have the basic dribbling motion down, you can start to add the between the legs move.

To dribble between the legs, start by dribbling the ball with your dominant hand. As you dribble, cross your left leg over your right leg and bring the ball between your legs. Once the ball is between your legs, use your left hand to guide it back to your dominant hand. Keep your dribbling motion smooth and fluid. The key is to keep the ball close to your body and to avoid telegraphing your move. With practice, you will be able to dribble between the legs with ease and style.

Perfecting the Crossover Dribble Technique

The crossover dribble is a fundamental basketball move that allows players to change direction quickly and effectively. To master this technique, follow these steps:

Spread your legs shoulder-width apart and bend your knees slightly. Keep your back straight and your eyes focused ahead.

With your dominant hand, dribble the ball in front of you. As the ball reaches its peak, quickly cross your right leg over your left and dribble the ball to the left with your left hand.

Simultaneously, push off with your right foot and extend your left leg to the front. Keep your dribble low and close to the ground, and maintain control with both hands.

Practice this move repeatedly to develop fluidity and speed. Start slowly and gradually increase your pace as you improve your coordination.

Key Points:

Keep the ball low and close to the ground.
Cross your legs quickly and simultaneously.
Push off with your back leg and extend your front leg.
Maintain control of the ball with both hands.

Mastering the Behind-the-Back Move

The behind-the-back dribble is a stylish and effective dribbling move that allows you to change direction while maintaining control of the ball. Here are the steps to master this move:

Start with the ball in one hand and your feet shoulder-width apart.
Bring the ball behind your back, switching hands as you do so.
As the ball reaches your other hand, push it forward from behind your back.
Step with your opposite foot in the direction you want to go and continue dribbling.

Practice this move slowly at first, focusing on making a smooth transition from one hand to the other. As you become more comfortable, gradually increase your speed and start incorporating the move into your dribbling drills.

Drill	Steps
Cone Drills	Set up cones in a line and practice weaving in and out of them while performing the behind-the-back dribble.
Partner Drills	Practice dribbling against a partner, using the behind-the-back move to change direction and avoid their attempts to steal the ball.
Game Situations	Incorporate the behind-the-back dribble into your game play during scrimmage or pickup games.

Enhancing Your Ball Handling with Ankle Rolls

Ankle rolls are an excellent drill for improving ball handling and developing quick reflexes. To perform ankle rolls, follow these steps:

Stand with your feet shoulder-width apart and your knees slightly bent.
Place the ball in front of you at about knee height.
Roll the ball forward with your ankle, keeping it close to the ground.
As the ball rolls away from you, roll it back towards you with your opposite ankle.
Continue rolling the ball back and forth between your ankles, performing 10-15 repetitions in each direction.

Tips for Effective Ankle Rolls:

Keep your core engaged and your back straight.
Focus on controlling the ball with your ankles, not your toes.
Roll the ball smoothly and consistently, without jerking or bouncing.
Gradually increase the speed and repetitions as you become more comfortable with the exercise.

Benefits of Ankle Rolls:

Benefit	How it Helps
Improves ball handling skills	Develops coordination and dexterity in controlling the ball with your ankles
Enhances quick reflexes	Forces you to react quickly to the movement of the ball
Strengthens ankle muscles	Provides a low-impact way to build strength and stability in your ankles
Improves balance and coordination	Requires you to maintain balance while rolling the ball back and forth

Dazzling Defenders with Between-the-Legs Drills

4. Advanced Cross-Over Drills for Agile Footwork

Elevate your ball-handling skills with advanced drills designed to enhance coordination, agility, and spatial awareness:

Drill	Description	Benefits
Fancy Footwork	Dribble between your legs while weaving side-to-side, switching hands and crossing over.	Improves footwork, body control, and hand-eye coordination.
Figure-Eight Crossover	Dribble in a figure-eight pattern, crossing over your feet and hands while maintaining ball control.	Develops agility, spatial awareness, and split-second decision-making.
Lateral Cross-Over	Dribble laterally, stepping over the ball with your legs while simultaneously crossing over your hands.	Enhances lateral footwork, coordination, and quick reflexes.
Inside-Outside Crossover	Dribble between your legs and switch hands, crossing over your feet from the inside to the outside.	Develops advanced dribbling techniques, improving agility and ball control in tight spaces.
Reverse Crossover	Dribble forward, then suddenly cross over your feet and hands to dribble backward.	Tests reaction time, spatial awareness, and hand-eye coordination.

By incorporating these drills into your practice routine, you will significantly enhance your dribbling abilities, leaving defenders in awe as you effortlessly dance through their defense.

Controlling the Tempo with Speed Dribbles

### Maintain Balance

When performing speed dribbles between your legs, it’s essential to maintain proper balance. Keep your legs slightly apart and slightly bent to provide a stable base.

### Use Quick Arm Movements

Engage your arms to enhance your dribbling speed. Move them back and forth rhythmically to generate momentum and keep the ball close to your body.

### Vary Your Dribble Speed

Don’t rely solely on one dribbling speed. Alternate between quick, short dribbles and longer, more controlled dribbles. This variation keeps defenders guessing and creates scoring opportunities.

### Keep Your Head Up

While maintaining dribbling control, keep your head up to monitor your surroundings. Anticipate defenders’ movements and adjust your dribbling accordingly.

### Focus on Accuracy

Speed dribbles, while valuable, should not compromise accuracy. Ensure your passes and shots are precise, even when executing fast dribbles.

### Develop Rhythm and Flow

To master speed dribbles, practice developing a smooth rhythm. Consistent footwork and arm movements create a fluid motion that will enhance your dribbling abilities.

Drill Name	Objective	Instructions
Continuous Crossovers	Develop Rhythm and Flow	Dribble the ball continuously between your legs, alternating feet with each crossover. Focus on maintaining a consistent speed and rhythm.
Zig-Zag Drills	Vary Your Dribble Speed	Dribble the ball between your legs, alternating between quick, short dribbles and longer, controlled dribbles. Gradually increase or decrease the speed of your dribbles as you move through the drill.
Speed Dribbling Game	Put It All Together	Play a game where each player dribbles the ball between their legs while facing an opponent. The objective is to out-dribble your opponent by maintaining speed, accuracy, and rhythm.

Building Agile Movements for Effective Dribblers

1. Footwork Drills

Master foundational ball control and agility with footwork drills like toe taps, heel traps, and sole rolls.

2. Cone Drills

Navigate through cones to enhance lateral movement, change of direction, and acceleration.

3. Ladder Drills

Improve foot coordination, speed, and balance through ladder drills.

4. Wall Drills

Practice dribbling against a wall to develop eye-hand coordination and spatial awareness.

5. Crossover Technique

Master the crossover dribble by transferring the ball between legs while maintaining speed and control.

6. In and Out Move

Penetrate the defense with the in and out move by quickly dribbling towards and away from the defender.

7. Hesitation Dribble

Deceive opponents with the hesitation dribble by slowing down, pausing, and then accelerating past them. It consists of the following steps:

Dribble towards the defender at a moderate pace.
Abruptly halt your dribbling motion, giving the illusion of indecisiveness.
With your body slightly leaning towards the defender, maintain eye contact and search for their body language.
Once you sense the defender’s hesitation, quickly explode past them with a burst of speed.
Control the ball securely as you accelerate, maintaining balance and agility.

Creating Space with Isolation Dribble Moves

Isolation dribble moves are an essential skill for creating space in 1-on-1 situations. By using a series of quick, deceptive moves, you can force your defender to react and create an opening for a drive or a pass.

9. In & Out Dribble

The In & Out dribble is a simple yet effective move that can catch defenders off guard. Start by dribbling towards your defender. When you’re about a step away, quickly pull the ball back between your legs and change direction. This move forces the defender to react quickly and can create a gap for you to drive or pass.

To perform the In & Out dribble effectively, keep the following tips in mind:

Step	Action
1	Start by dribbling towards your defender.
2	When you’re about a step away, quickly pull the ball back between your legs.
3	Change direction and drive or pass.

Adapting Dribble Techniques to Game Situations

In-Game Dribbling Adjustments

On the court, skilled dribblers adapt their techniques to suit specific game situations. They employ different dribble heights, speeds, and moves to navigate defenders and advance the ball effectively.

Against pressure defense, they lower their dribble to protect the ball from steals. To create space and initiate an offensive play, they speed up or slow down their dribbling rhythm. Additionally, they incorporate deceptive moves like crossovers, behind-the-back dribbles, and spin moves to confuse opponents.

In-Game Dribble Heights

The following table provides a summary of dribble heights for different game situations:

Situation	Dribble Height
Protecting the Ball	Low, near the ground
Creating Space	Mid-range, about waist height
Initiating an Offensive Play	High, above the defender’s reach

By adapting their dribbling techniques to game situations, players gain an advantage in maintaining possession, creating scoring opportunities, and controlling the pace of the game.

How To Dribble In Between Legs

Dribbling in between the legs is a basic basketball move that can be used to beat defenders and create scoring opportunities. It is a relatively easy move to learn, but it takes practice to master. Here are the steps on how to dribble in between the legs:

Start with the ball in your right hand.
Cross your left leg over your right leg.
Bounce the ball off your left foot.
Bring your right foot back over your left foot.
Catch the ball with your right hand.

You can also dribble between your legs with your left hand. The steps are the same, but you will start with the ball in your left hand and cross your right leg over your left leg.