How do you dribble a basketball between your legs? You dribble between your legs by bending your knees, keeping the ball low and close to your body, and pushing the ball from one hand to the other through your legs with a quick, controlled motion. This foundational basketball skill is often referred to as the between the legs dribble.
Mastering the between the legs dribble is a crucial step for any basketball player looking to elevate their game. It’s more than just a fancy move; it’s a vital tool for creating space, evading defenders, and maintaining control of the ball in traffic. Whether you’re a guard looking to drive to the basket or a player simply trying to improve your basketball ball handling, this move is indispensable.
This guide will break down the crossover dribble and its close relative, the between the legs dribble, into simple, actionable steps. We’ll cover everything from the basic mechanics to advanced techniques, helping you build confidence and proficiency. Get ready to transform your offensive game!
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Deciphering the Mechanics of the Between the Legs Dribble
Before you can effectively use the between the legs dribble, you need to grasp its core components. Think of it as a building block for more complex basketball moves for guards.
The Foundation: Stance and Body Position
Your stance is everything. It sets the stage for a successful crossover dribble.
- Knee Bend: Start with your knees bent, hips low. This provides balance and power. A good stance allows you to react quickly to defensive pressure. Imagine you’re sitting in a chair.
- Body Lean: Lean forward slightly. This keeps your center of gravity over the ball and your feet.
- Eyes Up: Crucial for vision. You need to see the court, your teammates, and the defender. Don’t stare at the ball!
- Ball Position: Keep the ball low and in front of your body. This protects it from defenders.
The Dribble Motion: Hand Placement and Force
The actual act of pushing the ball through your legs requires precision.
- Hand Choice: You’ll typically push the ball with the hand furthest from the defender. For example, if a defender is on your right, you’ll likely push the ball from your right hand to your left through your legs.
- Push, Don’t Slap: The ball should be pushed with a controlled motion, not slapped. This ensures better control and prevents fumbles.
- Low and Wide: Push the ball wide enough to clear your legs, but not so wide that a defender can easily steal it. The goal is to move the ball from one side of your body to the other.
Footwork Integration: The Pivot and Step
Your feet are just as important as your hands.
- Pivot Foot: Once you commit to the move, one foot will act as your pivot foot. This foot stays planted while your body rotates.
- Step Through: As you push the ball between your legs, step through with your opposite foot. This allows you to change direction and gain momentum.
Step-by-Step Guide to Performing the Between the Legs Dribble
Let’s break down the between the legs dribble technique into manageable steps.
Step 1: The Setup
- Approach: dribble the ball with one hand, approaching a defender or an imaginary defender.
- Lower Your Dribble: Bring the ball down to knee height or lower.
- Slight Jab Step: Make a slight jab with your non-dribbling foot towards the defender’s direction. This is a fake to make them commit.
Step 2: The Push
- Hand Swap: Quickly bring the ball from your dribbling hand across your body.
- Push Through Legs: Push the ball with a strong, controlled motion between your legs. Aim to push it to the outside of your plant leg.
- Simultaneous Step: As you push the ball, step through with your opposite foot. If the ball went between your legs towards your left, step through with your left foot.
Step 3: The Catch and Drive
- Receive the Ball: Catch the ball with your opposite hand.
- Explode: Immediately accelerate and drive in the direction you’ve cut off. Your body should be in a low, powerful stance ready to explode.
Practicing the Between the Legs Dribble: Essential Dribbling Drills
Consistent practice is key to mastering any basketball fundamental. These dribbling drills will help you build muscle memory and confidence.
Drill 1: Stationary Between the Legs Dribble
This is the most basic drill to get comfortable with the motion.
- How to: Stand with your feet shoulder-width apart, knees bent. Dribble the ball between your legs back and forth. Focus on keeping the ball low and controlled.
- Progression: Increase your speed. Try to do it for a set amount of time (e.g., 30 seconds) or a set number of repetitions (e.g., 50).
Drill 2: Forward and Backward Between the Legs Dribble
This adds a directional element.
- How to: Dribble the ball forward between your legs, then bring it back between your legs. Continue this motion while walking forward and backward.
- Progression: Increase speed. Try to do it while moving faster. Focus on a smooth transition between forward and backward movements.
Drill 3: One-Legged Between the Legs Dribble
This adds an element of unpredictability.
- How to: Lift one leg and dribble the ball between your legs, being careful not to hit your raised leg. Switch which leg is raised.
- Progression: Try this while moving slowly forward. This is a great way to prepare for the actual move in a game.
Drill 4: Full Court Between the Legs Dribble
This simulates game-like conditions.
- How to: Dribble the ball down the court, using the between the legs dribble to change direction or elude imaginary defenders at different points. You can also incorporate other moves.
- Progression: Have a partner or coach provide resistance or call out when to switch the direction of your between the legs dribble.
Improving Your Dribbling Skills: Beyond the Basics
To truly excel, you need to integrate the between the legs dribble with other advanced dribbling techniques and improve your overall basketball ball handling.
Connecting Moves: The Combo
The between the legs dribble is rarely used in isolation. It’s often part of a sequence.
- Crossover to Between the Legs: Start with a traditional crossover dribble, then immediately transition to a between the legs dribble in the opposite direction.
- Between the Legs to Crossover: Perform a between the legs dribble, and as the ball comes back to your hand, execute a crossover dribble.
- Hesitation and Between the Legs: Use a hesitation dribble to freeze your defender, then blow by them with a between the legs dribble.
Building Strength and Agility
Your physical conditioning directly impacts your ability to execute these moves.
- Calf Raises: Strengthen your calves for explosive power.
- Squats and Lunges: Build leg strength for a lower center of gravity and better balance.
- Agility Ladder Drills: Improve foot speed and coordination, essential for quick changes of direction.
Vision Training
This is a critical aspect often overlooked.
- Eyes Up: As mentioned, always keep your eyes up. Practice drills where you have to make decisions without looking at the ball.
- Peripheral Vision: Train yourself to be aware of defenders and teammates using your peripheral vision.
When to Use the Between the Legs Dribble
Knowing when to deploy this move is as important as knowing how to do it.
Creating Separation
- Against Pressure: When a defender is tightly guarding you and anticipates a regular crossover dribble, the between the legs dribble can be a great change of pace.
- Driving Lanes: Use it to break down a defender and open up a driving lane to the basket.
Protecting the Ball
- Against Aggressive Defenders: If a defender is reaching in from one side, pushing the ball between your legs can shield it from their reach.
- In Traffic: When you have multiple defenders closing in, a quick between the legs dribble can help you navigate through them.
Changing Direction
- Deception: The shift of the ball from one hand to the other through your legs can be used to fake a move in one direction and go the other. This is a key element of effective basketball moves for guards.
Understanding the Crossover Dribble vs. Between the Legs Dribble
While both are dribble penetration moves, they serve slightly different purposes and have distinct mechanics.
| Feature | Crossover Dribble | Between the Legs Dribble |
|---|---|---|
| Ball Movement | Moves across the front of the body. | Moves between the legs. |
| Body Rotation | Primarily a shoulder and hip turn. | Involves a more significant body rotation and leg action. |
| Deception | Fakes a drive in one direction, then goes the other. | Can be used to fake a drive or to protect the ball. |
| Defensive Angle | Can be susceptible to quick hands reaching across. | Offers more protection from defenders reaching across. |
| Primary Use | Quick change of direction, breaking ankles. | Creating space, changing pace, protecting the ball. |
The crossover dribble technique is fundamental for guards. It’s about a quick, sharp change of direction. The between the legs dribble, on the other hand, can be slower and more deliberate, focusing on ball protection or a less conventional change of direction. Often, a player will combine them. For instance, a guard might use a crossover dribble to get a defender leaning, then use an between the legs dribble to drive past them.
Common Mistakes and How to Fix Them
Even with good intentions, players often make these mistakes.
Mistake 1: Dribbling Too High
- Problem: The ball is easily stolen by defenders.
- Fix: Focus on keeping the ball at or below knee level during all drills. Imagine a defender’s hand trying to steal it – you need to keep it out of reach.
Mistake 2: Not Committing to the Step
- Problem: Hesitation leads to lost control or being unable to drive effectively.
- Fix: Practice the full motion – the push, the step, and the catch – in one fluid sequence. Think “push-step-catch-go.”
Mistake 3: Looking Down at the Ball
- Problem: You can’t see the court, defenders, or teammates.
- Fix: Consciously lift your head. Practice drills that force you to keep your eyes up. Start with stationary drills and gradually progress to moving ones.
Mistake 4: Pushing the Ball Too Far Away
- Problem: The ball gets away from you, making it easy for defenders to intercept.
- Fix: Focus on the “pocket” between your legs. The push should be controlled and aimed to come out on the other side near your ankle, not far out in front.
Advanced Applications and Variations
Once you’ve mastered the basics, explore these variations to further enhance your skills.
The Double Between the Legs
- How to: Perform a between the legs dribble, but instead of immediately catching it, you push it back between your legs with the same hand. This is like a quick back-and-forth.
- Purpose: Creates a lot of deception and can freeze a defender.
The Between the Legs and Behind the Back Combo
- How to: Execute an between the legs dribble, then immediately follow it with a behind-the-back dribble.
- Purpose: A potent combination for guards to change direction and create space quickly.
The Jump-Stop and Between the Legs
- How to: As you drive, perform a jump stop, landing on both feet simultaneously. Then, quickly execute an between the legs dribble to get around a defender and resume your dribble.
- Purpose: A controlled way to stop and change direction effectively.
The Importance of Dribbling Drills in Player Development
Consistent and varied dribbling drills are the bedrock of exceptional basketball ball handling. They do more than just teach a single move.
- Muscle Memory: Repetition engraves the movements into your subconscious, allowing you to perform them instinctively in a game.
- Ball Feel: Regularly working with the ball improves your touch and control. You learn how the ball responds to different amounts of force and spin.
- Confidence Building: As you get better at these moves in practice, your confidence in using them in a game situation grows.
- Adaptability: A repertoire of basketball moves for guards and other players allows you to adapt to different defensive strategies and game situations.
Integrating Between the Legs Dribble into Your Game
Think of the between the legs dribble as another tool in your offensive toolbox.
- Practice with Purpose: Don’t just go through the motions. Visualize a defender in front of you and execute the move with intent.
- Game Simulation: Practice these moves in controlled scrimmage situations. Start with 1-on-1 and gradually increase the pressure.
- Watch and Learn: Observe elite players like Kyrie Irving, Stephen Curry, or Chris Paul. See how they incorporate the between the legs dribble and other advanced dribbling techniques into their play. Pay attention to their footwork, body positioning, and decision-making.
Frequently Asked Questions (FAQ)
Q1: How low should I dribble the ball when doing the between the legs dribble?
You should dribble the ball at or below knee level. This keeps the ball protected from defenders and allows for a more efficient transfer of power through your legs.
Q2: When is the best time to use the between the legs dribble?
The best times are when you need to change direction quickly, protect the ball from a defender reaching in, or create space to drive to the basket. It’s particularly effective against aggressive defenders who might anticipate a standard crossover dribble.
Q3: Can I use the between the legs dribble as a beginner?
Yes, while it’s considered an advanced dribbling technique by some, mastering the basic between the legs dribble is achievable for beginners with consistent practice. Start with stationary drills and gradually work your way up.
Q4: How do I prevent the ball from going too far or getting stolen during the move?
Focus on a controlled push through your legs, aiming to have the ball come out on the other side near your ankle. Keep your body low and in position to receive the ball quickly with your other hand. Tightening your grip slightly and using your forearm to shield the ball can also help.
Q5: Is the between the legs dribble more effective for certain positions?
While all players can benefit, it’s particularly useful for guards who often handle the ball in open court and need to create their own shots or penetration opportunities. However, any player looking to improve their basketball ball handling can benefit greatly.
By consistently applying these principles and practicing these dribbling drills, you’ll not only master the between the legs dribble but also significantly improve your overall basketball fundamentals and become a more dynamic player on the court.