Change of pace makes the defender commit to a wrong speed. You go fast, they react fast, you go slow and leave them behind. This drill teaches the feel for tempo changes while dribbling.
What you need: Basketball. Full court or half-court. Open baseline.
Setup: Kids line up at the baseline. Each runs the length of the court with a dribble.
How to run it:
- Start at the baseline. Dribble at half-speed (walk pace) for 10 feet.
- Suddenly accelerate to full speed for 15 feet. Ball stays in front, bounces higher.
- Suddenly slow down to half-speed again for 10 feet.
- Accelerate to full speed for the final 15 feet to the baseline.
- Do 2 reps. Rest. Do another set.
What to watch: Do they actually slow down or just keep cruising? Real change of pace means they look like they’re stopping. That’s when a defender gets caught.
If they’re struggling: Use cones to mark the speed change zones so they know exactly where to shift tempo. Practice 3 tempo changes instead of 4.
If they’ve got it: Add decision making. Tell them to explode when you clap. Slow when you’re silent. Keeps them reacting instead of following a set pattern.