Elite Ball Handling System- Month 9

Week 1, Day 2 - Combo Training/Core

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Basketball Rocking V Sit 3 12 30 sec
Superset
Anti Rotation Walkout 3 3 30 sec
Tennis Ball Wall Toss V Dribble Cross 3 00:00:30 30 sec
Tennis Ball Wall Toss Between/Cross 2 00:00:30 30 sec
Double In-N-Out Behind Back Wall Pass 3 7 30 sec
Split Drop Between/Cross/Between 3 00:00:30 30 sec
Diagonal Cone Outside Foot Stop/In-N-Out 3 3 30 sec
Music Rhythm Freestyle 5 00:01:00 30 sec
Staff Member Notes:
Basketball Rocking V Sit :

-Hold a basketball in-between your legs and cross your hands to touch the opposite knees. Maintain contact between fingers and knees as you slowly rock back
and forth.

-This exercise is great for core stability/strength.

Anti Rotation Walkout :

-Hold a cable or band in front of your chest. Straighten your elbows and don’t let your hands fall outside of the midline of your body. Brace your core and take 3
lateral steps, then 3 controlled steps back to the start position. This completes 1 repetition.

-Complete recommended reps on EACH side to complete the set.

Staff Member Notes:
Tennis Ball Wall Toss V Dribble Cross :

-Pound the ball as hard as possible, toss the tennis ball against the wall and do a V dribble/crossover and catch the tennis ball with the other hand.

-This drill is great for applying pressure to make your moves faster and also improves dual brain capabilities.

Tennis Ball Wall Toss Between/Cross :

-Pound the ball as hard as possible, toss the tennis ball against the wall and go between the legs/crossover and catch the tennis ball.

-This drill is great for applying pressure to make your moves faster and also improves dual brain capabilities.

Double In-N-Out Behind Back Wall Pass :

-Perform two in-n-out dribble with your right hand, then go right hand behind the back bounce pass against the wall. Repeat on the other side coming back.

-Perform 7 passes each hand to complete 1 rep.

-This drill is designed to improve 1 hand pocket passing off the dribble.
Split Drop Between/Cross/Between :

-Place 1 cone in front of you.

-Start with your right leg forward in a low split stance position. Pound 5-10 times. Quickly pull your leg back (feet together) and crossover/between
leg/crossover and bring your left foot to the side of the cone as you drop your hips low into your split stance.
-Place 1 cone in front of you.

-Start with your right leg forward in a low split stance position. Pound 5-10 times. Quickly pull your leg back (feet together) and crossover/between
leg/crossover and bring your left foot to the side of the cone as you drop your hips low into your split stance.

-This drill is designed to get you comfortable in a low split drop position and improving the speed and efficiency of your switch steps.

Diagonal Cone Outside Foot Stop/In-N-Out :

-Place 4-8 cones in a diagonal line as seen in the video.

-Perform a look-away in-n-out hesitation at each cone and explode to the next cone.

-This drill is great for developing change of speed/deceptiveness on the in-n-out hesi dribble.
Staff Member Notes:
Music Rhythm Freestyle :

-Put on any instrumental music and try to dribble to the beat. It doesn’t have to be perfect but try to stick to a good rhythm. Freestyle and get creative with
your moves!

-Rhythm is extremely important for ball handling and this is one of the best drills for improving your rhythm with the ball.

© Copyright 2023 PJF Performance