虎扑体育网

版主注：本帖完稿于11月13日0时，作者@CoachKris 是一位来自拉脱维亚的篮球教练员和篮球写手，近年曾在虎扑发布过许多分析文章。如果有兴趣，可以在评论区与楼主友好互动（账号在楼主本人手里，最好使用英文）

本文由翻译团译者@asjkfj 完成翻译，主帖为中英逐段对照，如翻译有误敬请指正。

HELLO HUPU READERS! Today I will show you
ball-handling drills what we all can do at home or by yourself on basketball
court (limited space). Today we will not focus on flashy dribbling moves (it's alright to learn various moves as long as you know when to use in the game) but more or less on practical game situations. SERIOUS TRAINING FOR SERIOUS BASKETBALL PLAYERS!

各位网友大家好！今天我将给大展示一些关于运球技术的训练课目。这些东西都是大家可以在自己家里或者自行在球场上（总之是地方比较小的时候）练习的。今天的这些课目并不会着重于那些炫目的高阶技法（当然了，如果你能明白场上什么时候该用什么，那么多学几招肯定没坏处），而是更多地关注那些比较实战化的情境。也就是说，本文是为那些想认真打球的球员准备的。

Twenty drills are designed for all levels (except absolute beginners) - youth players/amateurs/semi-professionals and also pros.

本文将介绍20种基本的运球技法，适用于任何水准的球手（纯小白除外），青少年、业余球员、半职业球员乃至职业球员均可放心食用。

THINGS TO REMEMBER. (TECHNIQUE & MINDSET).

注意事项（既针对技术也针对心态）

1. DRIBBLE STANCE. Athletic stance - balance/knees bent.
Being in stance makes us more stable and quicker. Low = quick.

1. 姿势要正确。根据运动力学，运球时下盘要保持平稳，膝盖充分弯曲。正确的姿势能让我们的运球更稳更快。一般来说，重心越低速度就能越快。

2. PROTECT THE BALL. Always protect the
ball with your body and arms. Keep the ball away from defense. Almost always
we go to right side with right hand & left side with left hand.

2. 保护好球。无论何时，都要用自己的身体和手臂保护好篮球，不要让球进入防守人的势力范围。走右路要用右手运，走左路该用左手运，这基本是运球时的公理。

3. EYES UP! Don’t dribble with head
down, you must see what’s happening around you. Dribble and read the defense at
the same time.

3. 把头抬起来！你必须让自己看到周围发生的变化，千万不要埋着头瞎运。在运球的同时也要阅读防守。

4. DRIBBLE WITH WHOLE ARM. Don’t
dribble with your hand only but with whole arm. Ball is not ‘’hot potatoe’’.
More you keep ball In your arm the more you can control it.

4.运球要动用整只手臂。不要只用手指和手腕运球，要调动整个手臂。篮球不是烫手的山芋，拿得越稳就越好控制。

5. AVOID TRAVEL. We don’t want to carry
the ball and we don’t want to start of the dribble with ‘’swimming’’ (raising
ball high when we start the dribble).

5. 避免走步。不要带着球跑，也不要在运球启动时出现诸如“狗刨式”（第一下运球过高）的情况。

6. DRIBBLE WITH PURPOSE – WHEN &
WHY? I guess everyone has experienced annoying teammate who dribbles too much
with head down at the same spot. If there is ISO (1vs1) situation where you
must to create shot especially if you are team’s best player it’s alright to
dribble more than usual. Amateur players must to remember that we aren’t
Curry/Lillard/Kyrie etc. Dribble is necessary when we need to get the ball from
back-court to front-court, improve passing angles, get out of trouble (double
team), attack to the basket, play pick-and-roll or 1vs1.

6. 运球要有目的性，要明白什么时候该干啥。我猜大家在球场上都见识过某些喜欢在原地低着头乱运一通，把你气到高血压的队友。如果是面临一打一而且非自己进攻不可的情况（特别是当你身为本方最好的球员时），多运几下球倒也没什么，但业余球员们一定要记住：你们不是库里，不是利拉德，也不是欧文。运球只有在带球过半场、改善传球角度、摆脱防守（比如夹击）、攻击篮筐、打挡拆和一对一单打这几种情况下才是必要的。

20 BALL-HANDLING EXERCISES.

20种运球课目的训练

Designed for all level players. You can choose
your own speed but once your skills are getting better it would be better to go
full speed. Out of your comfort zone (full speed) = progress.

以下图中的课目适用于任何水平的篮球爱好者。你可以自由决定运球的速率，但如果你的技术有所进步，那么最好还是用尽可能快的速度去练习，走出你的舒适区才能更好地进步。

#1. BALL WRAPS.

We will start our training with wrapping the ball around head/waist/both legs/each leg/figure 8. You can use it as warm-up first but after that we can repeat the same drills but this time at full speed.

1. 环绕球练习

首先要介绍的是环绕球练习，即以双手将球环绕头部、腰部、双腿、左右腿，最后胯下换手沿8字型再绕几圈。这个环节可以作为最开始的热身，但之后的训练中需要再次（全速）按量完成一遍。

#2. BASIC DRIBBLE STANCE + DRIBBLE.

Dribble stance – feet more or less shoulder width
apart/knees bent/balance/ball not in front of you but it might be on the
side/protect the ball/eyes up/dribble with whole arm.

2. 正常姿势运球

再重复一下，正常的运球姿势应当是这样的：两脚大致与肩同宽，膝盖弯曲，保证平衡；运球的点不要在身前，而要放在身侧；用身体护住篮球，头部抬起，调动整只手臂进行运球。

#3. POWER DRIBBLE STANCE + DRIBBLE.

3. 强对抗姿势运球

Similar to basic dribble stance but we turn to one
side. Very common situation for point guard position playersbeing in power dribble stance when they
must start the offense with pass to the wing. Important to protect the ball
with armbar and look over the shoulder to see what’s happening around. We keep
the ball far from defense.

强对抗姿势大致与正常姿势相同，但我们要将身体转向一侧，用来模拟控球后卫在逼抢下运球的姿势（也就是在他们必须为全队发起进攻、把球传到侧翼时的样子）。我们一定要让球远离防守人。

两个非常重要的细节：1. 曲臂护球；2. 视线高于肩膀，以便观察四周。

#4. SLIDE.

Power dribble stance but this time we slide forward/backward while dribbling. Similar to
defensive slides but in this case we dribble the ball. Stay in low balanced
stance. Armbar & eyes up.

4. 滑步运球

大致还是保持强对抗的姿势，但这一次双腿要在运球的同时做前后滑步训练，与防守时的滑步练习类似（只是上身要做运球）。降低重心，把握好平衡，并保持曲臂护球和抬头的姿势。

#5. START OF THE DRIBBLE AFTER CATCHING THE PASS.

Pass to yourself and start the dribble forward
immediately after ball is caught. Usually we want to catch the ball in parallel
stance so we can shoot but in case your anticipate drive to the basket you can
catch the ball in split stance (one foot slightly forward). Bring the ball from
one side of the body to another and dribble forward at the same time
controlling the ball. Low stance. We want to cover more ground. „V” vs „U”
drive – we want to attack directly to the basket if possible taking the
shortest route („V”). You can use cone to make sure that you are going straight
forward not around defender.

5. 接球后运球启动

先做一个接球动作，完成接球后立刻向前运球启动。一般来说，我们希望以一个直立的姿势接到传球，这样就可以直接投篮了。但就这个动作来说，由于你预先的设想是突破，所以你接球的姿势需要有点变化（一只脚要略微靠前），接球后则要把球放到身体另一侧，并在控制住球的那一刻当即开始启动。身形要压低，要尽力扩展自己的占地面积。突破的路线尽量要选择V型而不是U型（我们都希望能尽量直接奔篮去，取距离最短的直线）。可以用锥形桶作为标志物来训练走直线，不要只是绕着防守人走。

#6. START OF THE ATTACK TO THE BASKET AFTER LIVE
DRIBBLE.

Situation when we have dribble already and we must
attack to the basket as quick as possible. Again we want to maintain low stance
and have quick first step and cover more ground as possible. It’s hard to be
fast if we start from parallel stance instead we would prefer to push off from
bottom leg in split stance (sprinters doesn’t start sprint with parallel
stance!). We definitely don’t want to do long „negative step” but small step
backwards with bottom leg should be right on time! „V” drive > „U’’ drive.

6. 运球状态下的突然启动

在已经开始运球的情况下，我们攻击篮筐的速度必须尽可能快。和之前一样，我们仍然要尽力压低身形，加快启动的第一步以及扩展占地面积。如果以直立的姿势启动的话，第一步是很难起速的，因此要把重心压到底，双脚要前后分开（各位没见过哪个短跑健将是直着身子冲刺的吧？）。一味追求把步子迈大是没有用的，减小步幅的同时要保证后脚处于正确的位置。

Another variation of the drill is when we touch the floor at the end. It can help us to understand concept ''LOW = QUICK''.

这个课目的训练方式还有另一种变化，那就是在动作做到最后时俯身摸一下地板，这么做能更好地帮助大家理解之前所说的“重心越低速度越快”的概念。

#7. FAKE TO ONE SIDE ATTACK TO OPPOSITE SIDE.

Aggressive jab step to one side and attack with
dribble to opposite side. Protect the ball from defender when do jab step.
Again, we want to cover more ground as possible so the first dribble might be
in front of you as far as possible at the same time controlling the ball. Avoid
rule violation by leaving the pivot foot too early off the ground.

7. 向一侧做假动作，然后向另一侧突破

先向一个方向做强力的试探步，随后突然向反方向运球突击。面对防守人做试探步时一定要保护好球，然后继续设法尽量扩大占地面积，这样第一步冲出的距离就会最大限度地增加（控制住球是前提）。轴心脚不要过早离地，否则会被吹走步的。

#8. DRIBBLE + JAB STEP & CROSS STEP.

Ball-handling exercise where we pay attention of
protecting the ball by using fakes with our feet to create separation from
defender or make any other defensive player adjustments that could go in our favour. Eyes up,
protect the ball and aggressively fake with your feet.

8. 试探步+前后交叉

不断用脚做出假动作，以创造出与防守人之间的安全距离，或者把其他防守者调动到对我们更有利的位置。我们可以在控球训练中通过这种方式练习保护球。别忘了把头抬起来，做的试探步也要具有足够的侵略性。

#9. TENNIS BALL EXERCISE.

Another good way how to work on your ball-handling is use of the tennis ball. In our wourkout
I would demonstrate only basic exercise but you can definitely find more online
or even create yourself. Tossing of the tennis ball while dribbling helps us to
keep our eyes up/improves our coordination/challenges ourselves. Once you feel
comfortable with this exercise try to go full speed so toss of the tennis ball
doesn’t affect your speed!

9. 网球辅助训练

这是另一种打磨运球手感的妙招。虽然本文只提供几种相对基本的训练方式，但您也可以上网查找甚至自创其他的新动作。在运球的同时用另一支手抛抓网球可以帮我们养成抬头运球的好习惯，也可锻炼我们的协调性并刺激我们更快地进步。等到把这个动作做完整了，就用最快的速率继续深造，这样网球就不会影响你的运球速率了！

#10. CROSS-OVER.

Cross-over dribble. One of the most common change
or direction dribbles. Since the idea of our workout is to do exercises in
limited space we will do cross-overs in stationary position. We start in basic
dribble stance and cross the ball in front of us below level of our knees. We
direct the ball from right side to the left and vice-versa. Dribble must be
sharp and quick. Eyes up and low stance. Once you master basic cross-over you
can add more advanced cross-overs in your workout (Allen Iverson cross-over for
example).

10. 体前变向运球

体前变向是篮球运动中最常见的变向动作之一。由于本文的训练适用于相对狭小的空间，因此这里的体前变向是在原地进行的。保持第2条中所说的正常运球姿势，在体前交叉运球，球的高度不要超过膝盖。先从左到右，再从右到左，以此循环。运球一定要够快够活，头要抬起，身形压低。等到练熟了体前变向，你就可以加进一些更高级的变向技巧（比如艾弗森常用的那种）。

#11. CROSS-OVER + 1 DRIBBLE BETWEEN.

The same cross-over dribble but after each of
cross-overs we have one dribble. Challenge yourself and go full-speed!

11. 体前变向+1次运球

体前变向环节和上一条相同，但这个项目要求在每次完成变向后再多加一次正常运球。可以加快速度，挑战一下自己的极限！

#12. V-DRIBBLE.

Dribble the ball in front of you like you are
about to do cross-over but in the middle you stop and dribble back (looks like letter
„V”). Use opposite arm to protect the ball. Stay in the low athletic stance and
be in a balance. Dribble that hard so your neighbours will hear it!

12. V字运球

在身前进行运球，前半部分与体前变向的动作相同，但当动作做到一半时，要用同一只手把球运回去，手臂的运动轨迹类似V形。继续压低你的身形，保持身体平衡。运球一定要有力，最好让你的邻居都能听见响声！

#13. BEHIND THE BACK DRIBBLE.

Another change of direction of the dribble but
since we have limited space we do it stationary. Start in dribble stance but
instead dribble in front of you dribble behind the back. Eyes up. Very
important is to have a be in an athletic stance & balance. Once you master
behind the back dribble you can also have version of the drill when you touch the wall after every dribble.

13. 背后运球

背后运球也是一种常见的变向动作，由于空间有限，这个动作在本文中同样是原地进行的。这回开始运球时不要把球放在身前，而是要放在背后。头部仍然要抬起，正确的姿态和平衡对背运非常重要。如果把这个动作练精了，同样可以进一步增加难度，比如在每次运球期间摸一下墙。

#14. DRIBBLE + BETWEEN-THE-LEGS DRIBBLE.

Basic dribble stance. Stationary dribbling exercise – dribble + dribble between the legs.
Sharp and quick dribbles while keeping eyes up. You can also add variations of
moving your feet after every dribble or just do it stationary as shown in video
example. Good exercise for coordination and ball-control. It’s important
(especially for younger players) to know when to use BTL dribble in the game,
mostly we use it as change of direction dribble.

14. 一次运球+胯下运球

这个动作同样是原地练习。保持正常运球姿势，在完成一次运球之后再接一次胯下运球，然后重复。运球仍然要注意速度和力度，另外保持抬头。除了按照图中的姿势原地练习外，也可以加入一点脚步的变化。本项目有利于锻炼协调性和控制球能力，另外对于球员（尤其是小球员）来说，了解胯下运球在实战中的作用是很重要的，它在大多数时候用于变向。

#15. SHIFTY CROSS-OVER.

Different type of cross-over. Change of the rhythm
dribble. In basketball we have to have various speed –
stop/slow/medium/fast/full-speed. These shifty moves makes us more
unpredictable and also it can be used as set up before other dribble move you
want to do. We do the cross-over while moving our body to the direction of the
dribble at the same time bringing the leg slightly forward (right hand – right
leg) so we can attack more effective. Don’t raise up, be in athletic stance at
the same time protect the ball from defender. KD often use this move.

15. 跳步体前变向

又是一种关于体前变向的训练方式，用于掌握运球节奏的变化。我们在篮球比赛中总是要用到各种不同的速度，包括静止、慢速、中速、快速和全速等等。跑跳步可以让我们的动作更加难以预测，也可以让你为下一个想做的运球动作做好准备。在体前变向运球的同时，身体要随着变向的方向而移动，腿部略微靠前一些（比如右手运球时右脚就靠前，反之一样）。这样一来，突破防守时就会更加有效。不要直起身子，保持攻击姿态的同时要掌控好球。凯文-杜兰特经常用这个招数击败对手。

#16. SHIFTY BETWEEN-THE-LEGS.

Same principles but this time we dribble between
the legs. Very often this move is used in basketball games as set up move by
various NBA players.

16. 跳步胯下运球

原则与上一条是相同的，只不过动作换成了胯下。这一动作在篮球场上经常使用，众多NBA球员在发动进攻时都用它来作为起手式。

#17. SHIFTY BEHIND THE BACK.

The same principles as last two dribble exercises.
Maybe this exact move we don’t use that often in the game as previous ones but
it’s good ball-handling/coordination/footwork/change of rhythm exercise for
basketball players in all levels.

17. 跳步背后运球

除了运球动作不同外，各种原则与前两条也基本相同。具体而言，这个招数在比赛中的运用可能没前两个那么频繁，但对于任何球员来说，练习这个动作对培养控球、协调性、脚步和节奏变换能力都有积极的作用。

#18. SKIP DRIBBLE + ATTACK.

Skip dribble is one of most common dribble in
1-on-1 situations. This isn’t full-speed move but it’s rather a set up at the
same time reading the defense. If we dribble with right hand we have small hop
with opposite leg (left). Right knee goes upwards slightly. After this move we
read the defense and decide our next move. It can be shot/attack to the same
side/attack to the opposite side with cross-over dribble/another set up move
etc. We don’t want to raise up but still maintain athletic stance at the same
time keeping the ball away from our defender.

18. 拜佛运球

“拜佛”是一对一攻防中运用最为普遍的招式之一。这个动作不一定能让你获得最快的速度，但可以作为阅读防守的起手式。假设你先以右手运球，那么只要以左腿单腿起跳，右膝略微抬起，这个动作就算是完成了。做完这个动作时，我们就可以阅读防守并决定下一步的动向，比如直接投篮、沿原方向突破、体前变向后沿反方向突破或者转换其他起手式等等。身体不要直立，保持压低身形的姿态，并且确保篮球远离防守人。

#19. PULL-BACK CROSS-OVER.

Pull-back cross-over is one of various cross-overs we use in the game. In this case it’s
very important to attack to the basket as quick as we can. If we beat our
defender we continue to the basket but not always it’s possible. In this case
we attack to the right side while dribbling with right hand and we stop by
planting right leg. After that we do
cross-over dribble at the same time bringing our right leg back. If defender gives us
too much „respect” (if you are well known as DRIVER who is quick and able to score or create shots for teammates) then you can create shot for yourself by using pull-back cross-over or read the defense
and use another options. Dwayne Wade used to do this move quite often but most of
point guards have this move in their bag.

19. 回拉式体前变向

我们常用的体前变向有很多种，回拉是其中之一，也是一种能让我们尽快直冲篮筐的重要技法。如果我们能过掉自己的防守人，那么之后的第一选择肯定是继续杀向篮筐，但这并不总是那么容易的。在下面的示范中，我们先用右手向右侧运球，然后突然用右膝盖支撑完成急停，随后施展体前变向，借力把右腿拉回来。如果防守人对我们太过“关照”的话（比如你本身就是一个名气不小的快速突破手，善于突破得分或是为队友创造机会），你就能够用这次变向为自己创造出一个急停投篮的机会，或者阅读防守做出下一步的决策。这个招数是德维恩-韦德的得意之技，不过大部分控卫球员都是应该掌握这个动作的。

#20. „HOT FEET” DRIBBLE WITH RIGHT & LEFT HAND
& CROSS-OVER.

I always like to finish the workout with these
dribble exercises. It challenges me and feel exhausted but at the same time you
have that feeling that you did good job!

We start exercise in a basic dribble stance but
now we quickly move our feet while dribbling the ball. We start with the right
hand then continue with left hand and finish exercise with cross-over dribbles.
Atheltic stace and intensity. If you are in good physical shape you can do all
3 type dribbles without stopping.

20. 小碎步运球+左右手体前变向

我个人总是喜欢在运球训练的最后关头放一组这样的练习，它的难度不小，而且会让你觉得很累，但与此同时，你也会产生非常棒的成就感！

开始练习前还是摆好之前的正常运球姿势，但这一回，我们要在运球的同时高频率地移动我们的双脚。我们可以先一直用右手运球，然后改成一直用左手，最后再加入体前变向。要压低身形，并保持运球强度。如果你的运动能力和体型比较好的话，那么应该可以在上述的三个环节间无缝切换。

加油!

If you have any questions about dribble training you contact me

如果您有任何关于运球训练的问题，可以直接在抖音上艾特我。

抖音ID: kristiansabc.

Good luck and hope these drills will motivate you and help to improve your dribble!

希望这些训练项目能激发您的潜能，并对您运球技术的提升有所帮助！

CoachKris (HUPU)