Basketball Workouts: 30 Second Passing Drills

30 Second Workout Passing Drills
By Hal Wissel

Right Hand Sidearm Pass and Catch

For this drill, you will pass to a toss-back from a distance of only 5 feet. This drill is excellent for developing good hands and the ability to catch the ball. The drill also helps you develop quickness, accuracy, and confidence in passing and catching with one hand using the sidearm pass. Start in a balanced stance, 5 feet in front of a toss-back. Turn your body so your chest is at a right angle to the toss-back. Start with the ball in your right hand; your left hand is down at your side (you will use only one hand throughout this entire drill). Using a sidearm pass with your right hand, pass the ball with as much force and accuracy as you can. Catch the return off the toss back with only your right hand only. Pass the ball to a toss-back (or wall if a toss-back is not available). Follow through by pointing your fingers toward the target. Catch the ball with the same hand. Your goal is complete fifty passes in 30 seconds.

Left Hand Sidearm Pass and Catch

For this drill, you will pass to a toss-back from a distance of only 5 feet. This drill is excellent for developing good hands and the ability to catch the ball. The drill also helps you develop quickness, accuracy, and confidence in passing and catching with one hand using the sidearm pass. Start in a balanced stance, 5 feet in front of a toss-back. Turn your body so your chest is at a right angle to the toss-back. Start with the ball in your left hand; your right hand is down at your side (you will use only one hand throughout this entire drill). Using a sidearm pass with your left hand, pass the ball with as much force and accuracy as you can. Catch the return off the toss-back with only your left hand only. Pass the ball to a toss-back (or wall if a toss-back is not available). Follow through by pointing your fingers toward the target. Catch the ball with the same hand. Your goal is complete fifty passes in 30 seconds.

Right Hand Behind the Back Pass and Catch

This drill is excellent for developing good hands and the ability to catch the ball. The drill also helps you develop quickness, accuracy, and confidence in passing and catching with one hand using the behind-the-back pass. Start in a balanced stance, 5 feet in front of a toss-back. Turn your body so your chest is at a right angle to the toss-back. Start with the ball in your right hand; your left hand is down at your side (you will use only one hand throughout this entire drill). Using a behind-the-back pass with your right hand, pass the ball with as much force and accuracy as you can. Pass the ball to a toss-back (or wall if a toss-back is not available). Follow through by pointing your fingers toward the target. Shift your weight from your back foot to your front foot as you pass the ball behind your back and toward the target. Extend your passing arm and flex your wrist and fingers, releasing the ball off your finger pads. Follow through by pointing your fingers toward the target and with your passing arm contacting your back. Catch the ball with the same hand. Your goal is complete 30 passes in 30 seconds.

Left Hand Behind the Back Pass and Catch

This drill is excellent for developing good hands and the ability to catch the ball. The drill also helps you develop quickness, accuracy, and confidence in passing and catching with one hand using the behind-the-back pass. Start in a balanced stance, 5 feet in front of a toss-back. Turn your body so your chest is at a right angle to the toss-back. Start with the ball in your left hand; your right hand is down at your side (you will use only one hand throughout this entire drill). Using a behind-the-back pass with your left hand, pass the ball with as much force and accuracy as you can. Pass the ball to a toss-back (or wall if a toss-back is not available). Follow through by pointing your fingers toward the target. Shift your weight from your back foot to your front foot as you pass the ball behind your back and toward the target. Extend your passing arm and flex your wrist and fingers, releasing the ball off your finger pads. Follow through by pointing your fingers toward the target and with your passing arm contacting your back. Catch the ball with the same hand. Your goal is complete 30 passes in 30 seconds.

Overhead Pass and Catch

For this drill, you will pass to a toss-back from a distance of only 5 feet. A wall can be used if a toss back is not available. This drill is excellent for developing good hands and the ability to catch the ball. The drill also helps you develop quickness, accuracy, and confidence in passing and catching using the overhead pass. Start in a balanced stance, 5 feet in front of a toss back. Hold the ball above your forehead with your elbows in and flexed about 90 degrees. Do not bring the ball behind your head; executing the pass will take longer when the ball begins behind your head, and in a game the ball can be stolen from behind. Quickly pass the ball, extending your arms and flexing your wrists and fingers. Release the ball off the first and second fingers (index and middle fingers) of both hands. Follow through by pointing your fingers at the target, palms down. Catch the ball with two hands. The goal is to complete fifty passes in 30 seconds.

Drop Pass, Pivot, and Catch

For this drill, you will pass to a wall from a distance of only 5 feet. This drill is excellent for developing good hands and the ability to react to and catch quick passes. The drill also helps you develop quickness, accuracy, and confidence in your passing using the one-hand drop pass (with your strong or weak hand). Start in a balanced stance 5 feet from a wall with your back to the wall (use a toss-back if a wall is not available). Start with the ball in both hands at your right side at hip level. Your right hand should face the wall, and your non-passing hand should be used to balance the ball. Make a drop pass to the wall with your right hand. Pass the ball with as much force and accuracy as you can. Perform a front pivot on your right foot to your right side and react quickly to catch the ball with two hands as it quickly returns off the wall. Now perform a reverse pivot on the same foot so your back is again toward the wall. Next, make a drop pass to the wall with your left hand, passing the ball with as much force and accuracy as you can. Perform a front pivot on your left foot to your left side and react quickly to catch the ball with two hands as it quickly returns off the wall. Perform a reverse pivot on the same foot so your back is again toward the wall. Continue performing the drill, alternating right and left-handed drop passes. Your goal is to complete 30 passes in 30 seconds.