An Introduction to

Dribbles
Andreas Behm, Stuart McMillan
& Dan Pfaff
 An Introduction to Dribbles

Chapter 1 - What Are Dribbles?................................................3

Chapter 2 - Why We Dribble......................................................4

- As a Plan-B option
- As a screening tool
- To improve ground reaction force effective
- To increase motor learning potential
- To improve coordination
- To overload frequency

Chapter 3 - Types Of Dribbles.................................................13

- Regular/Uniform
- Circular/Elliptical
- Dribble-Bleeds
- Acceleration Dribbles
- Segment Dribbles
- Speed Dribbles
- Curvilinear Dribbles
- Stick Dribbles
- Bouncing Dribbles
- Opposing-Leg Dribbles

Chapter 4 - Implementing Dribbles.......................................22

- Dribble Coaching Points
- Programming considerations for team sports

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Chapter 1 - What Are Dribbles?

Dribbles are one of the more effective, versatile and safe tools we have in our
training arsenal. The feedback we receive from our colleagues in team sport all
over the world consistently describe dribbles to be of high empirical value.

As you will see throughout this next section, they play a role in rehab,
coordination, and speed development among other things. They can be
effectively and efficiently deployed in a number of ways, allowing for them to be
used in all sorts of individual and team sport settings. There is no doubt that the
coach who understands this tool will be able to adapt and deploy it based on
their unique circumstances to help benefit their athlete population.

You may be thinking, “Sounds great…but what are they?”

Dribbling in this case is not bouncing a basketball or controlling a soccer ball;

rather, it refers to cyclical runs performed with varied abridged ranges of
motion. It helps coaches manipulate and control the speed, load, vectors,
rhythms, and forces that athletes apply.
The video below highlights a few of the variations we will discuss in Chapter 3.

Click to Play

Video 1 - Dribble Compilation

Chapter 2 - Why We Dribble

It is important to understand the different functions and justifications for
dribbles. While dribbles began for us as a Plan B scheme, they have progressed
into so much more, and below we will discuss some of these variations and
justifications.

As A Plan B Option

Plan B training occurs any time the athlete cannot complete the prescribed
training for the day - whether the reason for this is environmental challenges
(e.g. weather forcing training indoors into a gymnasium), fatigue, stiffness/
soreness, or an injury.

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Following our first principle of "in order to reduce training gaps, Plan B
training should be as close to Plan A training as possible", dribbling is as close
to sprinting as you can get, without actually sprinting.

A dribble is a sprint cycle that is truncated in its range of motion (ROM)

If a full sprint has a complete folding of the knee joint under the center of mass,
a dribble is anything less than this.

By limiting ROM, we may limit specific stress to affected tissue, while still
loading relevant movement patterns and musculature involved in a
specific way. By reducing ROM to a fixed range (over-ankle, over-calf, and over-
knee), we can prescribe movement in a manner most appropriate to the
situation, while building in a manageable progression through increasing
ROMs and velocities.

From a ‘return to performance’ standpoint, the full progression begins with

dribbles over the ankle, then progresses up to calf and knee, and finally into a
dribble-bleed (blending of ankle to calf to knee to full stride). The progression
begins at the ROM most suitable to the athlete’s current ability and the specific
pathology. We increase cadence at that specific ROM, before moving into
greater ranges. Depending upon level of pathology, we can start our return to
performance protocol anywhere within the progression. It is important that we
begin this protocol as soon as we can; even an athlete with a serious hamstring
tear can perform ‘walking dribbles’ over the ankle within a couple of days, for
example.

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The benefits of dribbling go beyond the selection of safe
strategies for post-injury initial loading.

It is important to keep the movement activities as close

to the actual sporting activity as possible. While
dribbling is certainly a generation removed from
maximal sprinting, it is much closer to the specific
activity than riding a stationary bike, or performing
drills in a pool, for example. Through keeping the
activity as specific as possible, we can reduce training
gaps (time away from specific loading), and therefore
can return to full performance quicker, and at a level
where the athlete will not require additional time to
accommodate to the more specific demands.

This type of activity also allows the athlete to be closer to

the team and the activities they may be performing. This
can be valuable in keeping any athlete mentally engaged,
and not feeling isolated by less-specific return to
performance protocols away from their teammates.

Interestingly, we began to find that following this Plan B

dribbling protocol, not only would athletes recover from
injury faster, but they would actually exit the
progression with better mechanics, and often increased
speed and fluidity than when they entered it. This
observation was the genesis of our exploration into
attempting to understand why this was the case, as well
as devising other forms of dribbling to better match our
specific objectives.

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As A Screening Tool

You will understand by now that we do not employ a specific movement screen.
Rather - everything we do is a movement screen of a sort. With dribbles,
specifically, we can identify aberrant mechanics in a more controlled way than
sprinting - and more specifically than through typical sprinting drills.

Over time, we are able to form a ‘movement grid’ - the typical solutions that
athletes employ - as well as the bandwidth of variability around these grids.

Through understanding these grids, we can begin to identify when an athlete’s

solutions are outside this bandwidth - and thus, potentially injurious. This
subjective process is perhaps our best tool in building the ‘coach’s eye’ - and is an
important part of the training process.

We include a variety of dribble progressions in the warm-up, where the

relatively controlled environment allows coaches and therapists to more
effectively observe any aberrant mechanics early in the training session. In
addition, athletes are also better able to feel when something is 'off '.

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These observations often drive subsequent therapeutic input and help to
inform session prescription. Especially later in the competitive season, when
the degree of competition magnitude is such that we require a ‘tighter’
bandwidth of technical execution, we will often prescribe altered volume,
intensity, and density patterns because of the information we glean from
screening the dribble progression through the warm-ups.

Generally, the warm up will incorporate at least four dribble variations:

dribble over the ankle

dribble over the calf
dribble over the knee
dribble-bleed

Going through these various ranges allows the coach to observe how the athlete
is moving on a given day.

In addition, we can compare between ranges, and identify if there is a problem

from one range to the next - what we call ‘kinesthetic gaps’. For example, many
athletes have difficulty controlling lower leg swing and ankle flexion while
dribbling over the ankle, but have no problems with this over the calf and knee.
This lack of control at a particular range of motion may indicate a weakness in a
specific area of the coordination pattern that otherwise may not have been
identified.

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To Improve Ground Reaction Force Effectiveness

You will recall that the mechanics of sprinting are governed by the magnitude
of force application, the direction in which it is applied, and how fast it is
applied. The direction and rate of application have together been termed ‘force
effectiveness’ [1].

While dribbles will not affect the magnitude of force, they can - when used
appropriately - positively affect both the direction and time of force application.

The reduced range of motion of a dribble - and the concomitant reduction in

horizontal velocity - means it is easier for athletes to apply their
forces relatively more vertically - which is an important Key Performance
Indicator (KPI) for upright sprinting.

Increased vertical force application can also have a positive effect on

ground contact time - so there is the potential for improving both the direction
and rate of force application.

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To Increase Motor Learning Potential

We know that the total volume of specific work can play a

significant role in motor learning. Because of the intense nature
of sprinting, it can be challenging to prescribe enough high-
intensity sprint volume to motivate technical adaptations. A
byproduct of dribbles is we can increase the total number of
steps the athlete takes over the course of time — because the
steps are shorter, and less ‘intense’, athletes will be able to handle
a far greater number of steps than in a typical sprint workout.

This increased volume of specific mechanical work (remember

that normal dribbles should be executed as close as possible to
the sprint technique as possible - with the exception of ROM) has
the potential to improve the skill of some of the underpinning
requirements of sprinting in very specific ways.

Instead of (and occasionally as well as) more traditional

low-intensity elements (general strength circuits, tempo,
etc.), we will often program in low-level, more extensive
dribbling. Examples are extensive dribble-bleeds over
60-90m, and 'bouncing' calf-dribbles (where the athlete is
instructed to push vertically as they feel the foot come under
their CoM).

As with any skill, how the athlete performs the dribble is

of paramount importance. We tend to take some time teaching
the basic dribble technique early in the training process, and
micro-dose them daily within the training session as a
consistent part of the warm-up.

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To Improve Coordination

We contend that it is coordination that is the true limiting factor to elite sprint
and movement ability. When force-power abilities are similar, then it is the
athlete with the best coordinative abilities (rhythm and timing) who enjoy the
most success.

Under pressure, the general skill that is most affected is coordination, and we do
feel that by increasing the incidence of dribbling - especially at high speeds - we
can improve this ability - at least in isolation.

The manipulation of different ROMs during dribbles, and the improved

confidence of moving within different ‘parabolas’, may also lead to improved
coordination, and a more robust skill.

In any case, these rapid movements at various ranges help contribute to the
harmonization of upper and lower extremities. The athlete is forced to sync up
their legs and arms in multiple states, which can lead to improved coordinative
abilities. This is perhaps one reason athletes struggle slightly with dribbles over
the ankle. Initially they are not sure what to do with their arm stroke - leading
to an initial coordination challenge.

To Overload Frequency

Two of the most-important training principles are specificity and overload.

We previously discussed how dribbles are specific to sprinting; an
interesting justification for dribbling is that we can use them to overload
the frequency component of sprinting.

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’Normal' MSS frequency for elite sprinters is in the range of 4.4 - 4.8hz [2] and it
is similar in team sport athletes.

We have found that well-coordinated athletes can increase this by 10-15% in high
frequency dribbling activities - offering a significant overload that potentially
improves the cadence of the full sprint cycle. For example, prior to the Rio
Olympic Games, Canadian Olympic bronze medalist Akeem Haynes could
perform speed dribbles at frequencies in excess of 5.5hz and at speeds in
excess of 10m/s! This constitutes a significant overload of the frequency/
rhythmic capabilities and pushes the CNS to its limits.

Whether these acute increases in frequency can lead to more long-term

improvements is difficult to ascertain.

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Chapter 3 - Types Of Dribbles

Regular/Uniform

These are the most basic forms of dribbles. Starting at a prescribed truncated
range of motion, speed, and cadence - and remaining consistent throughout the
entire repetition. Options on range include stepping over the ankle, calf and-or
knee. Cycle speed remains consistent throughout the sequence, and can range
anywhere from walking to full intensity.

Click to Play

Video 2 - Dribble Series

Circular/Elliptical

The difference between circular dribbles and elliptical dribbles refers to the
path the foot travels within each step. A circular dribble is a tighter, rounder
shape, and the emphasis is relatively more vertical (so the athlete does not
cover much ground per step - at averages over-calf speed, the distance per step
is approximately 1 meter).

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An elliptical dribble is more of a flattened out circle with a greater horizontal
emphasis. It is easier to pick up speed this way, as greater force application is
necessary, and the hamstring is placed on greater stretch at the ‘strike’ position
(refer to the ALTIS Kinogram Method for more information on what we
term the ‘Strike Frame’). The elliptical dribble will lead to increased step-
lengths relative to the circular dribble, and can be as long as 2 meters.

Dribble Bleeds

A dribble-bleed is one which the athlete ‘bleeds’ from one variation - or one
type of movement - to another. These types of dribbles allow the athlete to
explore changing and coupling various ranges together.

Ascending dribbles are performed starting with low amplitude and recovery
heights (ankle), gradually increasing in range of motion until they reach the
prescribed dribble height or running stride. To execute, the athlete starts by
dribbling over the ankle, and then progresses to over the calf. From there,
range of motion continues to increase until the athlete is finally dribbling over
the knee.

Descending dribbles are the inverse of what we described above. Start with big
ranges of motion and bleed them down to smaller ones - from stepping over the
knee, to calf, to ankle. In team sport, a descending dribble is similar to how
an athlete decelerates - decreasing ROMs as the athlete slows down.

A variation of dribble-bleeds is the wave dribble - which incorporates

various ROM switches within one sequence - alternating back and forth
from low to high, and back again.

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We also use multiple dribble variations combined with extensive
bounding exercises. For example, if the technical objective is more stability
at the strike position, we could bleed between a calf-dribble and bent-leg
scissor bound (and back again).

Click to Play

Video 3a - Ascending Dribble bleed

Click to Play

Video 3b - Descending Dribble Bleed

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Acceleration Dribbles

Acceleration dribbles are characterized by continuously picking up speed

and steadily increasing limb speed as the athlete progresses through the
repetition. The objective is to mimic a ‘normal’ acceleration curve.

This provides an opportunity for the athlete to experience similar changes

to that of a standard acceleration task. The acceleration dribble is an excellent
Plan B exercise to simulate accelerations at truncated ranges for an athlete
who is unable to do a normal acceleration.

Segment Dribbles

During segment dribbles, we ask the athletes to increase the frequency of

the dribble over the course of the repetition.

This allows the athlete to explore different rhythms and frequencies while
working on staying in sync.

We will often see athletes‘sit down’, or shorten their arms in an attempt

to attain greater frequencies. A challenge is to generate these
increased frequencies while maintaining sound posture, and consistency in
shapes. At a certain stage, some athletes may be going so quick that they
‘lose control’ and become uncoordinated.

An attentive coach will recognize these errors, and continue to work in this
area to see if the athlete can learn to better control these frequencies.

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Speed Dribbles

The speed-dribble begins with a ‘normal’ hard acceleration of 5-20m, then an

abrupt cut-down in ROM, and a super-quick frequency, while continuing
to accelerate until the athlete reaches top dribble cadence (and subsequently
top dribble speed).

This dribble activity enables significant overload of stride frequency, while also
generating significant velocities. We have seen male athletes reach 10.5-11m/
s, and female athletes up to 9.5-10m/s. This is a significant amount of
speed primarily generated through stride frequency and fast ground contact
times.

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It is important that speed dribbles do not become a simple ‘leg-spinning’
exercise. The objective is not simply to cycle the legs as quickly as possible, but
also to move horizontally as fast as possible!

This is an extremely demanding exercise, and should be used with caution - the
increased cadence over what is typically attained can be extremely neurally
fatiguing. We use this session as either a substitute to, or an adjunct to,
maximum speed work.

Click to Play

Video 4 - Speed Dribble

Curvilinear Dribbles

Athletes struggling with their maneuverability mechanics can improve

through curvilinear dribbles. The decreased ROMs and the increased
number of repetitions allows the athletes to feel appropriate positions a
little easier than normal curvilinear running.

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It is critical to maintain good posture while initiating change of direction from
the ankle and foot. This can help prepare the foot and ankle complex for more
demanding cuts - potentially an ideal exercise to include in warm-up routines.

In addition, we have used curvilinear dribbles as part of the rehabilitation

process of lower leg injuries. This dribble variation can form as a bridge
between linear movement and lateral movement; controlling ROM and speeds
allows the coach to accurately load and progress the demands to the lower leg
joints and musculature.

Stick Dribbles

Athletes can perform any type of dribble with a stick on the shoulders to take
away the arm action. This serves several purposes:

To isolate force application capabilities of the lower extremities. The

stick encourages the athletes to really focus on how their lower bodies
move

Improve overall balance capabilities. With no arms to counterbalance,

the athlete needs to figure out how to maintain equilibrium

Core and trunk stabilization. With no arms to counterbalance, the

athlete needs to counteract excessive rotation occurring in the trunk

The stick also serves as an external point of focus - outside of the

athlete’s body. The stick gives them something different to focus on while
executing the task, potentially improving skill acquisition

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We can add increased complexity to this task by adjusting where and how
the athlete holds the stick. For example, if we have the athlete execute a
dribble bleed, we can ask them to raise the stick from their shoulders to
overhead in a similar manner as they increase the ROM of their legs. A
greater coordinative challenge is the opposite: begin with the stick overhead
and an ankle dribble - and reverse each over the course of the dribble
sequence.

Click to Play

Video 5 - Stick Dribble

Bouncing Dribbles

Bouncing dribbles exaggerate vertical projection and elasticity, and are

especially useful for athletes who over-push horizontally, have poor timing, or
simply lack effective elastic strength.

Essentially, this is an over-cue to a movement problem that forces the athlete

to push more vertically by exaggerating the solution. It allows the athlete to
feel what they need to do in perhaps a more extreme manner, and can
help encourage an athlete out of a particular movement bias.

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Opposing Leg Dribbles

Warning -- this is an advanced dribble exercise! It involves each leg doing

something different. This is highly coordinatively challenging, and not
recommended for beginners.

An opposing-leg dribbleis one in whicheach leg has a fferent

di task. For
example, one leg could perform an ankle dribble, while the other dribbles over
the knee. More difficult is an opposite-leg dribble
bleed - with one leg ascending
while the other descends in ROM over the course of the sequence.

Click to Play

Video 5- Opposing Leg Dribble

Give it a try and share your results

Chapter 4 - Implementing Dribbles

Dribble Coaching Points

‘Squeeze the ankle joint’ - athletes should be encouraged to maintain a

dorsiflexed foot throughout the entirety of the gait cycle

Cue ‘flat foot landings’, and allow the horizontal velocity to dictate where
on the foot the initial ground contact occurs. Walking dribbles will be a
rolling heel to toe contact, while a speed dribble will be similar in contact
to a normal sprint

Upper body should match lower body in terms of ranges and rhythms - so
an ankle-dribble will be ‘matched’ by a long lever, short ROM stroke

Emphasize ‘fluidity’ in movements

‘Relax the knee joint’ to allow for a ‘free’ lower leg swing. The strike point
(the point at which the swing leg is maximally extended) should occur
with the foot in front of the center of mass; we see far too many examples
of dribbles where the strike point is either directly underneath the CoM

‘Relax the hands’ - athletes will often clench - or stiffen - their hands when
trying to go faster

Keep the torso ‘on-top’ - i.e. the chest should be carried slightly in front of
the CoM

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‘Push the hips forward’ - weaker athletes - or athletes unfamiliar with
effective sprint mechanics, tend to bias towards a ‘sitting’ posture

Pushing the belt buckle towards the direction you are going is an
effective external cue to help this error

‘Head to the sky’ - the angle of the standing-leg knee joint as the torso
rotates over the CoM is perhaps the single-most important mechanical
variable when it comes to speed. Staying tall through the entire system is
a KPI for all athletes who sprint
Practical Programming Tips For Team Sport

As you can see, the utility of dribbling is widespread, and goes well beyond
Track & Field. When implementing with team sport athletes, we often start over
the calf as this is generally the easiest to execute (controlling the ankle joint at
the smaller dribble heights, and refraining from striding at higher heights can
be a challenge).

Dribbles are typically programmed on day 1 with this population near the end of
the warm-up with 1-2 reps over 20m. For the athletes that really struggle with
the execution, we may slow the movement down to a walk in order to reinforce a
more appropriate pattern.

Once the athlete becomes proficient, we can adjust intensities, volumes, and
variability within the warm-up. Unless we are working through a return to
performance protocol or on some specific technical issues, rarely will we
prescribe dribbles as the main component of a training session. Rather,
especially for team sport athlete, they are a consistent item at the end of each
and every warm-up.

As we said, we will include ankle dribbles, calf-dribbles, knee dribbles, and

dribble bleeds every day in our warm-ups, and there is no reason why a
team sport athlete cannot do the same, if time and circumstance allow.

It is our hope that this eBook provides you with everything you need to know
about dribbles and can serve as a reference for their implementation. Just
remember, proficiency is key and from there, allow your imagination to run
wild!

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References
1. Morin J.B., Edouard P., and Samozino P. Technical ability of force application
as a determinant factor of sprint performance. Med Sci Sports
Exerc. 2011;43(9):1680-1688. doi:10.1249/MSS.0b013e318216ea37

2. Salo A.I.T., Bezodis I.N., Batterham A.M., and Kerwin, D.G. Elite sprinting:
are athletes individually step-frequency or step-length reliant? Med Sci
Sports Exerc. 2011;43(6):1055-1062. doi:10.1249/MSS.0b013e318201f6f8

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Andreas Behm, Stuart McMillan & Dan Pfaff

www.altis.world