Week 3 Foundation Challenge

Own
The Rock.

This week is about controlling the basketball — with either hand, on the move, under pressure and at game speed.

Your Week 3 Foundation
0 of 5 Challenges Complete
Five Days. More Control.

Make The Ball Yours.

Day 1 starts with control. Then we move, change direction, escape pressure and finish with a game-speed Handle Test. Each day gets tougher.

3 Rounds

Build control with both hands before adding speed.

  1. 20 right-hand pound dribbles.
  2. 20 left-hand pound dribbles.
  3. 20 low dribbles below the knee.
  4. 20 waist-high power dribbles.
  5. 10 controlled right-to-left switches.
🔥 Level UpDo the entire final round with your eyes up. No looking at the basketball.
4 Ways × 5 Trips

Set two markers about 10–15 feet apart. Control the ball while your body is moving.

  1. 5 trips down and back using your right hand.
  2. 5 trips using your left hand.
  3. 5 trips changing from SLOW to FAST.
  4. 5 trips changing from FAST to slow.
  5. Keep your eyes up and the ball outside your feet.
🔥 Level UpHave a parent hold up fingers while you dribble. Call out the number without looking down. Then change speed every time they yell CHANGE!
3 Rounds + 10 Attack Reps

Use the crossover to change direction and create space.

  1. 10 stationary crossovers.
  2. 10 crossover → one hard dribble RIGHT.
  3. 10 crossover → one hard dribble LEFT.
  4. Attack a marker, crossover, then explode toward the next marker.
  5. Complete 10 game-speed attack reps.
🔥 Level UpAdd a hesitation before the crossover: ATTACK → HESITATE → CROSSOVER → EXPLODE.
20 Game-Like Reps

Use a chair, cone, shoe or parent as your defender. Protect the ball and escape pressure.

  1. Attack toward the defender.
  2. Protect the basketball with your body.
  3. Use a retreat dribble to create space.
  4. Crossover and re-attack.
  5. Complete 10 escaping right + 10 escaping left.
🔥 Level UpWhile retreating, have a parent point RIGHT or LEFT. React, crossover and attack that direction.
2 × 60-Second Rounds

It's YOU vs. YOU. Set two markers 10–15 feet apart and complete the circuit as many times as you can.

  1. DOWN: right-hand dribble.
  2. BACK: left-hand dribble.
  3. DOWN: crossover at the midpoint.
  4. BACK: change speed at the midpoint.
  5. Every completed down-and-back circuit = 1 point. Rest 60 seconds, then try again.
Enter both scores to see your result.
🔥 Level UpKeep your eyes up for the entire second round. Control comes before speed.
Week 3 Complete! ⚡You put in the work. Be ready to show your coach how you control the rock.
🔥 Foundation II Bonus

Build Your Combo

Connect pace, direction and pressure into one advanced ball-control sequence.

Hesitation → Crossover → Attack → Retreat → Crossover → Re-Attack

5 reps starting right + 5 reps starting left. Then try the entire combo without looking at the basketball.

🎮 Play With Your Family

Dribble Tag

Create a small playing area. Keep dribbling while a parent, sibling or friend tries to tag you.

HOW TO PLAY

+1 point for surviving a 30-second round.
+1 BONUS if you never lose your dribble.
+1 BONUS if you use both hands.

First player to 5 points wins.
THE SECRET: Change direction. Protect the ball. Keep your eyes up. Change speed.
Next Saturday

Show Your Coach.

Come back ready to show us that you can control the basketball without the basketball controlling you.

Control → Change Direction → Change Speed → Attack
Complete the week → Earn your Ball Control Badge ⚡