Elite Ball Handling System-Month 6

Week 1, Day 1 - Combo Workout/Agility

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Jumpers Yoga 1 00:20:00 --:-- min
Chop "L" Drill 3 3 30 sec
Sprint to 1 Leg Decelerations 3 1 30 sec
RDL Side Step Balance 3 3 30 sec
Reaching Cross 2 Cone Cuff 3 00:00:45 30 sec
Cone Linear Taps/Between Legs 3 00:00:45 30 sec
2 Ball Pound/Reaching Between/Double Tap Under 4 00:00:45 30 sec
Off Hand Freestyle 3 00:00:45 30 sec
Staff Member Notes:
Chop "L" Drill :

-Start on your right foot, chop as fast as possible 5 times and hop laterally, land on your left foot and chop 5 times before exploding forward to land on your
right foot, again chop 5 times and reverse the cycle.

-Be sure you are always jumping and landing on opposite legs (right to left, left to right).

-Keep the chop quick to activate fast twitch muscle fibers and stimulate the nervous system.

-On the landings make sure that you absorb force with a solid landing. Also, on the hops be sure to push off forcefully to hop max distance each time.

-After you complete all reps to one side, switch and complete all reps to the other side.
-Start on your right foot, chop as fast as possible 5 times and hop laterally, land on your left foot and chop 5 times before exploding forward to land on your
right foot, again chop 5 times and reverse the cycle.

-Be sure you are always jumping and landing on opposite legs (right to left, left to right).

-Keep the chop quick to activate fast twitch muscle fibers and stimulate the nervous system.

-On the landings make sure that you absorb force with a solid landing. Also, on the hops be sure to push off forcefully to hop max distance each time.

-After you complete all reps to one side, switch and complete all reps to the other side.

Sprint to 1 Leg Decelerations:

-Set up 4 cones about 15 feet apart in a straight line.

-Sprint from the first to the second cone, decelerate and hold on one leg for 2-5 seconds, sprint out to the next cone and decelerate with the other leg.

-Emphasize a good deceleration with your chest over knee, knee over toes. The goal of the drill is to improve linear single leg deceleration.
RDL Side Step Balance:

-Perform an RDL with the ball in your hand. Drive the knee high at the top of the rep, then push into the floor to explode laterally and land on the same leg as
you did the RDL with, immediately jump and land on that same leg. Repeat for 3 reps, then switch to the other side.

-This drill is all about dynamic one leg balance (lateral absorption/balance/balanced 1 leg shooting/balanced 1 leg landing)

Reaching Cross 2 Cone Cuff :

-Place 2 cones on the floor 1-2 feet apart. Perform a cuff over the cones and back with your right hand, reach across your body to pull the ball to your left side
and repeat.

-Complete as many as possible without messing up. The ultimate goal on this drill is to complete the full set without messing up and using close to max dribble
speed.
Staff Member Notes:
Cone Linear Taps/Between Legs :

-Place 2 cones about 1-2 feet apart.

-Tap the ball in a figure 8 fashion around the cones and between the legs as seen in the video.

2 Ball Pound/Reaching Between/Double Tap Under :

-Pound 2 basketball 4 times as hard as possible, reach with your right hand and pull the opposite ball between your leg, then tap that same ball under the
other ball 2 times, repeat. Complete 2 sets to one side, then 2 sets on the other side.

Off Hand Freestyle:

-Perform a freestyle strictly using your left hand. Come up with different move combos and keep the ball on a string, but remember you can't touch the ball
with your dominant hand!
-This drill is great for exposing and working on your non dominant hand. This drill works wonders when it comes to off hand improvement.

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