Elite Ball Handling System- Month 5

Week 1, Day 5 - Combo Workout/Agility

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

Exercise Sets Reps Weight Distance Time Rest Notes

Handle Hip Mobility 1 1 --:-- min
Wall Acceleration 3 00:00:30 30 sec
Step Back Absorption W/ Quick Chops 3 1 30 sec
4 Cone Agility Matrix 4 1 30 sec
2 Ball Double Floor Tap In/Out 3 00:00:45 30 sec
2 Ball Cross Behind Rhythm 3 00:00:45 30 sec
2 Ball Wrap Arounds 3 00:00:45 30 sec
1 Ball Wrap/1 Ball V Dribble 4 00:00:45 30 sec
Staff Member Notes:
Wall Acceleration:

-Push into the wall at a 45 degree angle.

-Drive your knees high in an alternating fashion 3 times.
-This drill is great for developing proper acceleration mechanics.

Step Back Absorption W/ Quick Chops:

-Use a line 12-15 feet long.

-Jump forward and land on your right leg as you absorb force with your chest over your knee and your knee over your toe. Hold this position for 1 seconds, then
chop your foot as quick as possible 2-3 times before jumping backwards as far as possible.

-This drill is great for improving your ability to decelerate (stop on a dime) and develop explosiveness on the step back.
Staff Member Notes:
4 Cone Agility Matrix:

-Place 4 cones in a line about 3 feet apart.

-March over the cones laterally over/back. Zig zag through the cones over/back. Slide laterally around the cones over/back. Sprint through the cones to finish
the drill.

2 Ball Double Floor Tap In/Out:

-Bounce 2 balls simultaneously, quickly tap the floor to the inside, then get back to the balls and regain control, tap to the outside of the basketballs and repeat
as fast as possible.
2 Ball Cross/Behind Rhythm 3x45
-Bounce two balls simultaneously. Crossover one ball underneath the other, and go behind the back. Get back to the two ball simultaneous dribble for a few
pounds and repeat.
-Complete 2 sets one side and 2 to the other side.

2 Ball Cross Behind Rhythm :

-Bounce two balls simultaneously. Crossover one ball underneath the other, and go behind the back. Get back to the two ball simultaneous dribble for a few
pounds and repeat.
-Complete 2 sets one side and 2 to the other side.

2 Ball Wrap Arounds:

-Complete wrap arounds in an alternating fashion. Build speed slowly and gradually while maintaining control of both basketballs.

1 Ball Wrap/1 Ball V Dribble :

-Complete a wrap around the leg with one ball while doing a V dribble with the other basketball.
-Complete 2 sets each side.

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