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1 Jeremy Russotti’s Trainer Certification Program KEY TERMS (1) “BTE”: “Balance to Explosion”. This means you want to get your feet balanced under you for a split second before making an explosion move off the dribble. This “Stab” movement will cause a miotic reflex (Stretch Reflex) in your muscles and also hopefully lure the defender to a relaxed position before making your explosive move. Make sure shoulders are still low on the balance step position. (2) Power Push Pivot: Whichever hand the person is dribbling with is considered their power pivot side. So if a person is dribbling with their right hand, their power push pivot foot is their right foot. Regardless if they make an (a) over the top crossover move or (b) direct drive, they push hard off their power pivot side foot. Most average players push off their opposite foot. (3) Track Start Stance: Is the power position we strive to get every player for every move. If a player uses the Power Pivot, they will always be in Track Start Position. (4) Clip Hand: Off hand when dribbling. We want our clip hand to swat away a defender trying to hand check, keep us low and shoulders low, or to grab the defenders knee to keep the off balance. (5) “Closed Hip” on Drives: A closed hip means that the inside hip closest to the defender is not open, or where that leg is flexed and located closest to the defender. This will enable the offensive player to be in the strrongest push off position. It will also prevent a defender from hand checking, since the hip will not be open. (6) Crossover vs Over the Top Crossover: Regular crossover is when your hand is on side of the ball. Over the top cross over is when hand is primarily on top of the basketball when crossing over. The more I train, the more I am going to the over the top. The over the top crossover is a direct result of turning your mid section (Obliques) rather than using just your arms (traditional way). It is a power crossover and very safe when dribbling at high speeds. (7) Functional vs Non-Functional: Keep everything as real to on court situations as possible. If it looks funny when you are teaching it or gimmicky, then it probably is just a show drill and not effective. I. Hand Quickness Section (1) Tennis Ball Around the Worlds – Relative athletic stance, elbow at shoulder level slightly bent. Drop ball with palm facing downward, rotate hand 1 complete revolution around the ball, catching with palm facing upward. Repeat 10 reps clockwise and counterclockwise. Progressions: use wrist weights, or try double revolutions. Variation- younger players can bounce/dribble tennis ball, then perform the around the world with hand on top. (1a) Tennis Ball Slices – Player gets in their stance, and the player tosses the ball in the air. Instead of doing an around the world, the player will slice their hand from side to side (palm facing down) underneath the ball, and then catch the ball on top. (1b) Tennis Ball Drops – A Coach starts with a tennis ball in his hand with arm out. The player put his hand open and flat above the coaches. When the coach drops the ball, the player moves his hand below the coaches and catches the ball before it hits the ground (with palm facing up for this drill). Jeremy Russotti’s Training Certification Program www.1percentclub.org, (707) 849-1212 2 (2) Stick Crossovers – Get into crossover stance, but eliminate the basketball. Have a partner kneel in front with a stick (or worst case scenario tennis ball) just below their chin. As the partner drops the stick, the player will have to use his hips, core, and hands to simulate the crossover movement and grab the stick. Progression- add wrist weights to increase speed. (2a) Stick Drops – Player starts in athletic stance with elbow in at rib cage and bent (flexion). Partner holds stick on its sides underneath player A hands. When the stick is dropped, player A quickly flexes his elbow downward (simulating quick hand dribble), to snatch the stick. (3) Side Ball Drops – Start in relative athletic stance with hands held at ear level, pretending they are holding a ball. A partner will stand at the player’s side and hold the ball at their shoulder level (just in vision). The partner will drop the ball, and the player will have to use his core (Oblique muscles) to twist and catch the ball with hands underneath (facing upward). (4) Knee Hold Crossovers – Player is going to perform the 2-step crossover (between the legs then crossover in front of leg) repeatedly. A partner however is going to be kneeling in front while holding the outside of the players lead leg. Therefore, the player will only be using their hand speed on the crossover movement while having to dribble below the partners arm. Progression – Add wrist weights. (5) Bungee Resistance Dribbling – (on Millennium Functional Ball-Handling DVD Volume 2) Player uses resistance band or side stepper on each hand. Coach holds from above while player dribbles with all of his power downward. (6) Bungee Crossover – (on Millennium Functional Ball-Handling DVD Volume 2) Same as above, but take two dribbles downward, than cross over the ball against resistance with all of his power. Repeat. (7) Rotation Quick Hands Dribbling – Simple drill but great for hand speed. Players will get in their athletic stance with wrist weights and perform the below exercises. (a) Crossovers – Player will move the ball near their belly button area from right to left hand, then quickly cross over the ball from left hand to right, then repeat. Make sure the players rotate their hip turn on their crossover. (b) Between The legs – Same thing but between the legs. (c) Behind the back – Same thing but behind the back. (8) Hand Shadow Drill - Player has to shadow a partner’s hands while mirroring them across from one another. Repeat for 30 seconds. (8a) Triple Threat Shadow Touch Drill – Player starts in Triple threat. A coach stands across from him with his hands out or Rondo arms. The player must touch the coaches hands with the ball wherever he or she places them. It causes the player to engage their core and get used to using it with their hand speed on movements commonly used in the triple threat position. ----------------------------------------------------------------------------------------------------------- II. Ball-Handling Mechanics Drills (1) Clip Hand Cone Explosions – Player starts facing a cone. They will then take 2-3 dribbles at their side and (a) crossover the ball in front, (b) between the legs explosion. As they cross the ball over, they must touch the cone with their off hand, the immediately take 2-3 dribbles with their other hand (making sure to be facing the cone with shoulders square). Others include Jeremy Russotti’s Training Certification Program www.1percentclub.org, (707) 849-1212 3 (c) Clip Hand Power Pivots Direct Drive: if you dribble with your right hand, you will power pivot moving your left foot next to the right of the cone, touching the cone with your left hand. (d) Clip Hand Dribble Turns: (2) Pillar Dribbling – Player gets into their stance and begins to dribble. They are trying to “Ground” themselves to the ground by squeezing their core while dribbling. A partner stands behind them, and starts to either (a) pull them backwards off balance at the waist, (b) pull them to the right or left by the waist, or (c) push their lower back forward off balance. (3) Distraction Dribbling – Player gets into their stance square to their partner. They start to dribble straight downward with power, trying to decrease airtime. A partner stands in front of them and begins to distract their hand/wrist/arm/shoulders, by swathing at them to distract them. Players need to learn how to dribble through contact. (4) Shoulder Crossovers – Player gets into stance and starts to work on high and wide crossovers from side to side. Player B stands in front of them with both hands at knee level to prevent the dribbler from seeing the ball, as well as to make sure they dribble low. Repeat for 25 seconds. A killer burn on the shoulders and helps increase hand speed, as well as NOT looking at the ball. (5) Little C Rhythm Dribble – This is great for teaching a common control dribble that we call Little C-Dribble. It is a quick, low C-dribble. Have players get in their stance and perform 2 little C-Dribbles (low to the ground), then 2 straight gather dribbles. Then repeat. Make sure to use hips on Little C Dribble’s. (6) Ox-Pulls – Player drives through partner that is holding their shoulders. Take 3 dribbles then cross the ball over to opposite hand. Stay in a straight line since the drill is to teach linear dribbling, through contact. (7) Side Ox- Pulls – Scissor dribble sideways up the court, with partner holding the players lead hip. Switch directions at half court. Progression – On the way back down the court, the player will push on the player’s body (shoulder or hip) to check them. The ball-handler will have to fight through contact to continue his scissor dribble. (8) Directional Resistance Band Linear Dribbling – Use our O-Bands for these variations. Players have to learn to drive through contact, forward lean on their linear dribble, while having resistance from a partner. Perform 8 repetitions (4 on each hand), with the partner anchoring the player to the ground.

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