5-Minute Ball Handling Workout by Coach Marcus Hodges

Introduction

• Coach Marcus Hodges from ILB Elite Training
• 5-minute ball handling workout
• Can be done in the gym, at home, or in your garage
• No excuses for not getting it done

Warm-Up

1. Weight Shift with Ball Control

   • Shift weight from right to left
   • Ball in right hand, 20-second pound (knee to hip level)
   • Keep ball in the same spot
   • Shift weight right to left, then left to right for 15 seconds

2. Crossovers

   • Wider than knee width
   • Shift weight in the direction of the ball
   • 20 seconds, keep core tight, maintain a good base

Ball Handling Drills

1. Pound to Jolt Cross

   • Pound the ball, then cross over with fingertips
   • Fingertip strength, 20 seconds

2. No-Pound Jolt Cross

   • Remove the pound, only jolt cross back and forth
   • Fingertips control the ball, 20 seconds

3. Pound Between and Behind

   • Pound the ball near the big toe
   • Dribble between the legs and behind the back
   • 10 reps focusing on placement, feet on the ground, hips bent

Footwork and Dribbling

1. Splits

   • Pound between legs with footwork
   • Feet wide, outside of shoulders, 20 reps total
   • Maintain same hip level

2. Pound Crossovers

   • Imaginary defender in front
   • Hips turn with the ball
   • Down and cross, pushing off the outside foot
   • Side-to-side or 6-10 reps in a small space

3. Pound Between the Legs

   • Dribble step with inside foot
   • Body moves forward with the ball
   • 6-12 reps, same as crossovers

4. Blend Drills

   • Alternate between crossovers and between the legs
   • Hips down, back slanted for quickness
   • 6-12 reps, depending on space

Conclusion

• 5-minute workout to keep handles tight
• Can be extended if needed
• Suitable for in-season or off-season
• Encourages feedback, likes, and subscriptions