One Legged Crossed Hip Thrusts & Dribbling Drill

basketball dribbling drill.
  • Lay down in a face-up position.
  • Bring one of your knees up and put your foot across your other knee; the other foot should be on the ground.
  • Push thru the heel and drive your hips up.
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One legged crossed hip thrusts are an essential basketball drill to strengthen your lower body and help improve your dribbling skills. To perform the drill, you should begin by laying down in a face-up position. Bring one of your knees up and place your foot across your other knee; the other foot should be on the ground. Then, you will push thru your heel and drive your hips up as high as possible. This basketball drill works to improve vertical jumping power and strengthen muscles in the lower legs, all of which are important components of basketball that can help allow you to run faster with or without the basketball and increase stability when dribbling.
— Coach Dan