The Chauncey Jab Step

This is a video from professional trainer Mike Lee demonstrating a jab step move used by Chauncey Billups. What makes this jab step so effective - and honestly, so impressive - is that he does it off of the dribble! This is a move, that once perfected, will definitely get you open! The video sound isn't very good and you have to get past the intensity of Mr. Lee's eyes but it is a great move to add to your toolbox.

Guard Play Workout

The workout below is known as the Pitino Drill be some people. I just call it Guard Play. It works on attacking the basket, individual ball moves, shooting and conditioning. It should be part of your regular workout - whether you are a guard or a post player - as it is basic basketball at its best.

Instructions:

1. Start at a wing and drive toward the basket.
2. When you reach the cone, make the first move and go to the basket and shoot a lay-up.
3. Rebound the basketball and make the same move out to the cone at the top of the key.
4. Repeat the step and move on to the next cone.
5. When you have made the move at all three cones start again with the next move.
6. After you use all moves at all 3 cones, repeat the drill using power lay-ups off of two feet and jump shots.

Notes:

1. When using the jump shots, make one or two dribbles by the cones before shooting.
2. Be aggressive and make the moves with game intensity.
3. Use your right hand when making your move at the right cone and your left hand at the left cone.
4. As you become more skilled, begin to combine the moves to get buy the defender.

Inside Out

When dribbling with the right hand, fake to left with left foot and fake the dribble to the left, then explode to the basket. Ball doesn’t leave the hand.

Hesitation

The move is made about 3’ away from the defender. Dribble up, stop, but keep the dribble alive. Your weight is on the left foot, rock back to the right foot and blow by the defender. Vice versa when using left hand.

Crossover

Dribble up to defender, when you are about 3’ away, crossover dribble low to the other hand, pulling the ball backwards. When crossing over your left foot should drop while your right foot goes with the ball across your body. By this time, you should be by the defender. Opposite with the left hand.

Turn Around

When making this move with the right hand, your left foot should be straight in front of the defender’s right foot. Pivot on your left foot and rub against the defender’s right shoulder and drive to the basket. Opposite with the left hand.

Behind-the-Back

When you begin to dribble behind the back you should be stepping with your left foot around the defender. Pull the ball behind you “bounce-passing” it to your left hand. Your arm should slap the top of your butt. Opposite with left hand.

Between-the-Legs

When you start your dribble between the legs, the left foot should be in front. After the ball goes through the legs, the right foot drives by or around the defender.

Gettin' On Your Toes

Below is a workout that I provided to a couple of my young players that struggle getting up on the balls of their feet when they are playing basketball. It seems that they spend a lot of time on their heels, which makes them slow to respond and really hurts their ability to play defense. These simple activities are designed to improve your quickness and agility by getting you playing on the balls of your feet - up on your toes - so that you are ready to move to make something happen. Spend 20 minutes a day on these simple drills and you will see a difference.

1. Jump rope. You can go to YouTube and find some good workouts. The trick is to work on staying on your toes, gradually improving the speed of the rope while your toes only slightly leave the ground.

2. Line jumps. Start on your toes and jump back and forth over a "line" which can be a rope, tape or a mark on the sidewalk. You than can jump side to side as well as front to back. Always on the toes!

3. Spot jumps. Similar to the line jumps but make patterns when you jump. Such as 4 pts on a square or 4 pts on a cross. You can then change up the pattern and the sequence. For instance on the square you can start by going clockwise. Then go counter clockwise and finish jump at the diagonal.

4. Tap-Tap. Remember Flashdance? In a defensive position with knees bent, rapidly tap your toes. While you continue to tap your toes (or called chop your feet) twist your lower body in a jump type maneuver where your left foot is in front and your right foot is in back (Your head should be facing forward but your lower body turns to the right) and then turn back facing forward while continuing to tap your toes. Now do the same thing but turn to your left.

5. Defensive slide drills. Stay on the balls of your feet and work on going short distances side-to-side as well as at angles and moving forward.

6. Finally, you can do some basic form running and stretching. 1) You can "skip," exploding straight up in the air throwing your knee at your chest. 2) Run with high knees. 3)Bounding from the toes where you explode from a squatted position and jump off both feet like you are doing a standing broad jump. Land on the balls of your feet and keep jumping. You don't stop, keep bounding forward like in leap frog.