Elite Ball Handling System-Month 6

Week 1, Day 4 - Combo Workout/Core

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Dynamic Warmup 1 1 --:-- min
Elevated Plank Row 3 8 30 sec
Core Reach Out/Under 3 4 30 sec
Band or Cable Anti-Rotation Press/1 Arm Punch 3 5 30 sec
Reaching Cross 2 Cone Cuff 3 00:00:45 30 sec
2 Ball Cross Behind Rhythm 4 00:00:45 30 sec
Linear On The Move: Double Behind to Half Spin 6 1 30 sec
Dribble Jab to Inverted Between Legs 4 00:00:45 30 sec
Off Hand Freestyle 3 00:00:45 30 sec
Staff Member Notes:
Elevated Plank Row:

-Use a DB thats about 50% of your 8 rep max 1 arm row. Hold in a 1 arm plank position on a sturdy box or bench. Be sure your chest is facing down and your
body is not rotated. Perform dumbbell rows while maintaining this stiff plank position.

-This exercise is great for developing full body stability and anti-rotation.
-Use a DB that's about 50% of your 8 rep max 1 arm row. Hold in a 1 arm plank position on a sturdy box or bench. Be sure your chest is facing down and your
body is not rotated. Perform dumbbell rows while maintaining this stiff plank position.

-This exercise is great for developing full body stability and anti-rotation.
Staff Member Notes:
Core Reach Out/Under:

-In a pushup position keep your back flat and reach out as far as possible to tap your foot to the floor, then reach under your grounded leg and tap on the other
side.
-Focus on keeping your hips/back flat to improve core stability.

Band or Cable Anti-Rotation Press/1 Arm Punch :

-Using a band or cable machine perform 4 anti rotation presses, then rotate into a single arm press. Rotate back to the start position and repeat.
-This exercise is a great combo drill to improve anti-rotational strength as well as rotational strength.

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.

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.

Linear On The Move: Double Behind to Half Spin :

-Use a line about 30 feet in length

- Go behind the back from right to left, go behind the back from left to right. As we explode into a half spin, pound the ball with your right hand and spin back
to the start position.

-Perform 3 sets to one side and 3 sets to the other

- Go behind the back from right to left, go behind the back from left to right. As we explode into a half spin, pound the ball with your right hand and spin back
to the start position.

Dribble Jab to Inverted Between Legs :

- Pound the ball with your right hand as we jab with our left foot, step into a crossover step with our left foot and go between the legs from right to left hand,
step back and go between the legs from left to right to our reset position.

- Jab as hard as we can to sell our defender before exploding into the crossover step.
Staff Member Notes:
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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