Handles Lab Start Day 1 free
Free 30-day dribbling challenge

Master your handles.One move a day.

A free 30-day at-home dribbling challenge. Every move is broken into four steps, from easy to game speed. Ten to fifteen minutes a day. Just you and a ball.

Start Day 1 free →See all 30 days
  • 100% free
  • 10-15 minutes a day
  • Kid tips every day
  • No sign-up needed
The Handles Lab athlete: a faceless white comic-style player spinning a basketball on one finger Day 1 → Day 30
How it works

Built like a video game.

Every move is broken into four steps. Lock in Step 1, then step up. By Day 30 you're chaining combos.

01

Warm up

2-3 minutes reviewing the last three days' moves, so nothing you learned fades.

02

Step 1 → Step 4

Today's new move in four steps, 3 sets with each hand. Move up only when the step before feels easy.

03

Say the cues

Three short cues per move, like "fingertips not palm" and "eyes up". Kids say them out loud.

The plan

What the 30 days look like

Four levels: Level 1 of 4 · Beginner, Level 2 of 4 · Intermediate, Level 3 of 4 · Advanced, Level 4 of 4 · Elite. A day's level is set by its hardest move. Finish every day of one level to unlock the next. Every page stays open to preview.

Level 1 of 4 · Days 1-14, 16

Beginner

Ball control and your first moves on the move: pound, V-dribbles, wraps, crossovers, hesitation, change of pace.

Level 2 of 4 · Days 15, 17-24

Intermediate

Between the legs and behind the back on the move, first combos, hang dribble, snatch back, the spin.

Level 3 of 4 · Days 25-26, 28-30

Advanced

Half spin, shake and bake, and the nonstop combo chains that finish the challenge.

Level 4 of 4 · Days 27

Elite

The push-pull crossover: the hardest single move in the 30 days.

Where you'll train: Days 1-9: stationary · Days 10-14: on the move · Days 15-27: combos · Days 28-30: chains.

  1. 1Pound
  2. 2Ladder
  3. 3V-dribble
  4. 4Wraps
  5. 5Pretzel
  6. 6Cross
  7. 7Thru
  8. 8Behind
  9. 9Figure-8
  10. 10Move
  11. 11Cross
  12. 12Hesi
  13. 13In-out
  14. 14Pace
  15. 15Combos
  16. 16Skip
  17. 17Thru
  18. 18Killer
  19. 19Behind
  20. 20Double
  21. 21Hold
  22. 22Hang
  23. 23Snatch
  24. 24Spin
  25. 25Half spin
  26. 26Shake
  27. 27Push-pull
  28. 28Chains
  29. 29Sequence
  30. 30Final
BeginnerIntermediateAdvancedElite✓ done · 🔒 locked · ● today (saved on this device)
How a day works

Warm up. Four steps. Three cues.

Each day starts with 2-3 minutes reviewing the last few days' moves. Then the new move, from Step 1 to Step 4: 3 sets with each hand. Only move up a step when the one before feels easy.

Example: Day 1 · Pound dribble

  1. Step 1Right hand, knee-high pound x20
  2. Step 2Left hand x20
  3. Step 3Ankle-high pound, each hand
  4. Step 4Pound while counting fingers a coach holds up (eyes up)
CuesFingertips not palm; pound it hard; eyes up

Gear: a ball. Later days add 1-3 chairs or cones and about 20 ft of hallway or driveway. No hoop needed: this challenge is dribbling only.

Day 1 card: athletic stance, feet wide, sit like a chair
Stance
Day 1 card: pound dribble with the right hand, knee high
Pound right
Day 1 card: pound dribble with the left hand
Pound left
For kids & parents

Built so a 7-year-old can start on Day 1

Every move has a level, from Beginner to Elite, and every day has a kid version: a simpler way in, often a game. Parents don't need to know basketball. Read the steps out loud and play the defender when a day asks for one.

Try Day 1 together

  • Right-size the ball. Size 4 or 5 youth ball; count out loud.
  • Make it a game. Day 1 stance: Make it 'Statue' game: freeze in stance on 'freeze'. Day 12 hesitation: Red-light/green-light.
  • Quiet indoor option. Day 2 seated dribbling: Perfect for indoors (quiet).
  • You're the defender. Day 10 control dribble: Parent gently reaches for the ball.
  • Slow is fine. Harder days tell kids to stop at Step 2 or 3, or walk it through. Going slower beats getting sloppy.
Coming next

The Handles Lab app

We're building an app version of the challenge for after Day 30, with more moves and lessons and practice plans for each player. Join the waitlist to hear when it opens. Founding price: $29.99 for the first year for people on the waitlist. The 30-day challenge stays free.

Join the app waitlist

One email when the app is ready. That's it.

Under 13? Have a parent sign up for you. No spam, unsubscribe anytime.

FAQ

Questions

Is it really free?

Yes. All 30 days are on this site, free, with no account. The paid app is a separate, optional product for later.

What age is it for?

Anyone who can bounce a ball. Days 1-14 are Level 1 of 4 · Beginner moves a young kid can start with; every day includes a kid version. Later days reach Advanced and Elite for older players.

Do I need a hoop or a court?

No. It's dribbling only. Days 1-9 need about a 3x3 ft spot; later days use 1-3 chairs or cones and up to 20 ft of hallway or driveway.

What if we miss a day or a move is too hard?

Repeat the day. Stay on Step 1 or 2 until it feels easy. The challenge is 30 lessons, not 30 calendar days.

How do I track progress?

Tap "Mark day done" at the bottom of each day. It's saved in your browser on that device, and the 30-day map shows a ✓ on finished days.

Day 1 takes 10 minutes.

Stance and the pound dribble. Grab a ball.

Start Day 1 free →