Elite Ball Handling System-Month 4

Week 1, Day 2 - Power Pound

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

This workout should be performed on Carpet, Grass OR w/ a Low Air Basketball! The goal of the alternate surface is to decrease the energy return from the
floor, which forces you to pound the ball harder. This will reinforce your "pound" dribbling mechanics which will take your handle speed to a new level. If you do
not want to use carpet of grass, I advise you take some air out of your basketball and doing this workout on normal wood surface or concrete. If you decide to go
this route, make sure you take out enough air that when you drop the ball from chest height it DOES NOT bounce about knee height.

Exercise Sets Reps Weight Distance Time Rest Notes

Anti Rotation Step/Press/Raise 3 4 20 sec
Stability Ball Plank Linear Rock/Stir the Pot Combo 3 7 20 sec
Deadbug to Leg Roll 3 6 20 sec
Finger Taps to Pound 1 00:01:00 20 sec
High to Low Cross 3 00:00:30 20 sec
High Dribble to Triple Cross 3 00:00:30 20 sec
High Pound: Cross/Reach Between/Behind 3 00:00:30 20 sec
Heavy Ball Cross/Behind 3 00:00:30 20 sec
Heavy Ball Cross: Cross Between Between 3 00:00:30 20 sec

Linear Cone Speed Freestyle 6 1 20 sec

Staff Member Notes:
Anti Rotation Step/Press/Raise:

-Use a band or cable machine for this drill and set it around chest height.
-Interlock your fingers over the band or cable handle. Keep your hands in front of your chest as you step laterally with your outside foot. Press your hands out
to lock your elbows, then raise your hands over your head. Bring the hands back down in front of your chest, unlock the elbows and step back to the start
position.
-The key to this exercise is keeping your hands on the mid-line of your body! The core has to be strong to keep your hands from being pulled towards the
band/cable.
-Complete instructed reps facing EACH way to complete

Stability Ball Plank Linear Rock/Stir the Pot Combo :

-Perform a plank on a stability ball with your elbows directly underneath your shoulders. Slowly rock and forth 7 times, then perform 7 circle, then 7 circles the
other way.
-Keep the rock/circles as slow and controlled as possible. The torso should not move and should remain flat.
-This exercise is great for the core and enhances anti torso extension/anti rotation, which are both crucial for athletic performance.

-Perform a Swiss ball plank with your elbows beneath your shoulders.
-Rock forward and backwards 8 times, then clockwise 8 times, then counterclockwise 8 times.

Deadbug to Leg Roll:

-Lie on your back with a basketball and your legs bent to 90 degrees.
-Extend your left leg until your left heel is about 5 inches from the floor while simultaneously extending the ball in your right hand until the ball is 5 inches from
the floor. Bring your left leg and the basketball together as you pin the ball to your lower leg. SLOWLY roll the ball up your leg until it touches your left foot. Roll
the ball back down and repeat on this side for recommended reps before switching to the other side.
-This exercise is great for the abdominal wall as it stabilizes leg/ opposite arm movement, then takes on the roll of prime mover as it dynamically contracts to
roll the ball up to foot.

Finger Taps to Pound :

-Tap the ball as quick as possible between your finger tips for 5 seconds. Pound the ball as hard as possible 5 times. Repeat the taps and pound on the other
side.

-We will only do 1 set of 1 minute on this drill. This warm up drill is designed to improve hand speed and touch for the ball.

-Tap the ball as quick as possible between your finger tips for 5 seconds. Pound the ball as hard as possible 5 times. Repeat the taps and pound on the other
side.

-We will only do 1 set of 1 minute on this drill. This warm up drill is designed to improve hand speed and touch for the ball.
Staff Member Notes:
High to Low Cross :

-Start with a high crossover and gradually bring the cross lower and lower until it ankle level. Gradually bring the dribble back up.

-This drill is great for developing your pound/touch at ALL dribble heights. We must be able to control the ball high AND low.

High Pound: Cross/Reach Between/Behind :

-Pound the ball as hard as possible on this drill. Remember to pound high (near chest height).
-Do a same arm same leg in-between the legs V-dribble to behind the back.
-Repeat on the other side.
-This drill is great for developing your ball control and ability to pound the basketball.

Heavy Ball Cross/Behind:

-If you don't have a heavy ball or powerhandz gloves you can dribble a regular basketball on carpet or grass.

-This combo is very simple and is designed to improve your forceful pound. This is how we develop fast handles.

Heavy Ball Cross: Cross Between Between :

-If you don't have a heavy ball or powerhandz gloves you can dribble a regular basketball on carpet or grass.

-This combo is very simple and is designed to improve your forceful pound. This is how we develop fast handles.

Linear Cone Speed Freestyle:

-Place 5 cones in a straight line about 2-4 feet apart.

-Freestyle dribble in-between the cones as low and FAST as possible. Come up with various combos and be creative.
-This drill is all about enhancing the speed of our dribble and our comfort ability with the ball. Of course, in games we want minimal dribble on each move, but
drills like this allow us to become comfortable dribbling at high speeds and increases our reps which will lead to better in-game handles.
-Place 5 cones in a straight line about 2-4 feet apart.
-Freestyle dribble in-between the cones as low and FAST as possible. Come up with various combos and be creative.
-This drill is all about enhancing the speed of our dribble and our comfort ability with the ball. Of course, in games we want minimal dribble on each move, but
drills like this allow us to become comfortable dribbling at high speeds and increases our reps which will lead to better in-game handles.

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