Ballin'
Compose a session from exercises, grouped by section, and start quickly.
Each section is now a real accordion. Open it, pick a drill inline, and move on.
No drill selected yet.
Pick one exercise below and it will attach directly to this section.
Easy Jog with Dribble
Light movement to raise temperature while keeping the handle loose.
3 min, 20s rest
Tap to use in this section
High Knees with Ball
Controlled in-place warmup that connects heart rate and coordination.
1 min, 20s rest
Backpedal to Forward Jog
Simple movement prep to wake up the legs and build rhythm before the main block.
1m 30s, 15s rest
Ankle Mobility Dribble
Short low dribble while opening the ankles and getting comfortable in stance.
1m 15s, 15s rest
Easy Jog With Dribble
2x 2.5 minutes, 30s rest
High Knees With Control Dribble
Raise heart rate while maintaining ball control.
3x 45s, 20s rest
Layup Flow Warmup
Build rhythm with controlled layups on both sides.
2x 10 reps per side, 30s rest
Jog Plus Crossover Warmup
Combine light cardio with basic ball movement.
2x 2 minutes, 30s rest
Dynamic Handle Warmup
Loosen wrists and coordination with simple ball moves.
Alternating Layup Rhythm
Improve coordination and finishing timing.
2x 12 reps alternating, 30s rest
Continuous Dribble Jog
Stay moving while switching hands every few steps.
2x 3 minutes, 30s rest
Controlled Tempo Warmup
Gradually increase tempo with controlled dribbling.
3x 60s, 20s rest
Ball Control Activation
Focus on clean touches and low dribble control.
3x 45s, 15s rest
Full Body Warmup Flow
Combine jogging, dribbling, and finishing in one opener.
2 rounds: 2 min jog + 10 layups, 30s rest