Build stance and footwork
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The idea in everyday life
Balance connects every skill. Learn athletic stance, jump stops, stride stops, forward and reverse pivots, and changes of direction before adding a live dribble. Keep knees aligned, land quietly, and create space between practice stations.
Balance is the platform for every basketball skill: low center, active feet, stable head, ready hands.
One step at a time.
Use the sample or information you have permission to use. Keep your work as you go. You can pause between steps.
- 1
Practice athletic stance with feet under control, hips lowered, chest tall, and weight through the front-middle of the feet.
- 2
Practice stopping with both feet landing together, then with one foot landing after the other. Start from a walk, then a jog, and hold your balance for two seconds.
- 3
Pivot forward and reverse on each foot without sliding or lifting the pivot foot.
- 4
Practice short starts and stops, sideways slides, and turns. For a drop step, step one foot back as you turn your hips. Stay balanced before adding speed.
See how it works.
Taylor completes three rounds: hold stance for 20 seconds, six controlled jump stops from a walk, six stride stops alternating lead foot, then four pivots each direction without lifting the pivot foot. A phone recording reveals upright landings, so the next round slows down.
Did you cover these?
- Feet land under control with knees tracking comfortably.
- Head and chest remain organized rather than collapsing toward the floor.
- The pivot foot stays down until the ball would be released.
What to finish
Three controlled rounds of starts, stops, pivots, and slides recorded from front and side.
Watch for this
Training speed before the knees, hips, and feet can absorb and redirect force under control.
How can I tell I understand it?
You can stop on balance and pivot both directions without traveling.
Quick knowledge check
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Answer all 3 questions above and get at least 2 right. You can review the explanations and try again.
Go to the knowledge checkOptional course overview video
Jr. NBA at Home: 100 Dribble Drill
From Jr. NBA. Watch here or open it on YouTube .
Use the Jr. NBA ball-handling primer to observe the low, balanced base; reproduce that stance before trying the full dribble count.Tools, templates, and lesson sources
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Sources and further reading
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