Backboard Toss
This drill helps you work on your jumping ability, timing, and balance as you come down with the boards.
Start on one side of the basket, 2 or 3 feet out from the backboard. Toss the ball up high against the backboard as if you were passing it to someone who is standing on the opposite block. After you make the pass, take a step or two (as necessary) towards the opposite block, then explode up to grab the ball out of the air, as if you’re grabbing a rebound. Really explode up into the air and snatch the ball from the sky. As you come down with the ball, be sure to come down on-balance, and ready to go back up with the shot, keeping the ball in close to your chest with both hands.
Now, throw the ball back against the backboard, over towards the opposite block and repeat the drill. But don’t always throw the ball to the exact same spot. The goal is to vary the direction and distance you throw the ball slighly so that each time you explode up for the rebound, you come down in a slightly different spot. This forces you to stay on balance, and jump different distance and to different spots. In this way, you more realistically simulate rebounding in a a game situation where you’re never quite sure exatly where the ball will come off of the rim, or where exactly you’re going to have to jump to grab the ball. Make 10 tosses against the backboard (grabbing 10 simulated rebounds). Rest, and do another set of 10.
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