In-and-Out Dribble

🎒 Gear Needed: 1 x basketball, 2 cones ⏱ Suggested Time: 5 - 10 minutes 👥 Participants: 1 player (Solo / by-yourself) 📍 Space: Backyard, half-court 📊 Difficulty: Intermediate

📝 Instructions

1. Set up two cones 3 metres apart to establish your attack lane.
2. Begin in an athletic stance holding your basketball in your dominant hand.
3. Dribble toward the first cone with 2 controlled setup pounds.
4. As you approach the cone, push the basketball inward across your body as if initiating a crossover pass, rolling your hand over the top and outside of the ball.
5. In the same fluid motion, snap your wrist and pull the ball back out to your original driving side without letting your hand slip under the ball.
6. Drop your lead shoulder and plant your opposite foot hard to sell the fake to an imaginary defender, shifting your weight laterally.
7. Explode past the cone on your original side, driving through to the second cone.
8. Practice 10 repetitions attacking with the right hand, then switch and complete 10 repetitions attacking with the left hand.

💡 Coaching Cues

• Sell with the Shoulder and Head: Dip your head and opposite shoulder toward the centre of the key to trick the defender into shifting their balance.
• Keep Hand Over the Ball: Ensure your dribbling hand stays on the outside and top half of the ball during the in-and-out loop to prevent a carry or discontinued dribble violation.
• Explosive Push-Off: Push off the balls of your runners with conviction the moment the ball is pulled back to the outside lane.

🔄 Variations & Progressions

• Make It Easier: Perform the drill stationary without cones, focusing purely on the hand rolling over the top of the ball in a tight V-shape.
• Make It Harder: Combine the in-and-out move immediately with a second counter-move, such as an in-and-out directly into a crossover or behind-the-back finish at the ring.

📺 Video Demonstration