Elite Ball Handling System- Month 5

Week 1, Day 4 - Combo Workout/Core

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Core Reach Out/Under 3 4 30 sec
Band or Cable Anti-Rotation Press/1 Arm Punch 3 5 30 sec
Stability Ball Plank Linear Rock/Stir the Pot Combo 3 8 30 sec
Pound w/ Line Touch 4 3 30 sec
Drag Dribble to Double Between 3 00:00:45 30 sec
Linear On The Move: Double Behind to Half Spin 4 3 30 sec
3 Cone Triangle Triple Through Legs 3 00:01:00 30 sec
Screen to S Curl Kill Dribble Rep Drill 2 4 30 sec
Rapid 1 Cone Moves-Level 6 3 00:02:00 30 sec
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.

Stability Ball Plank Linear Rock/Stir the Pot Combo :

-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.
Staff Member Notes:
Pound w/ Line Touch :

- Use a line 12 to 15 feet in length

- Pound the ball as hard as we can as we rapidly bring our foot on and off the line.

- Perform 2 sets each side (one set = down/walk back).

Drag Dribble to Double Between :

-Perform a behind the leg drag dribble as you decelerate and hesitate. Go between the legs twice and explode the other way to repeat the combo.

-This drill is designed to improve your change of speeds, focus on rapid deceleration and keeping the ball on a string during change of direction/pace moves.

Linear On The Move: Double Behind to Half Spin :

- 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.

3 Cone Triangle Triple Through Legs:

- Place 3 cones 2 to 4 feet apart in a triangle.

- Start by jabbing to the right, perform a crossover step towards the left cone, pound the basketball and step back to the start position, go in between the legs
from left to right, then back from right to left, then left to right as we explode into our crossover step with our left foot striding towards the left cone. Step back
and repeat.

Screen to S Curl Kill Dribble Rep Drill :

-place 3 sets of 4 cones set up in a reverse "L" shape in a towards the hoop.
-Imagine that the 2 cones parallel to sideline are your screener. Come off the screen and split the defense (the 2 cones parallel to baseline). Kill your dribble
low toward the sideline (this is called an "S" curl. Repeat this cycle until you reach the last screen and finish with an elbow jump shot.
-Complete 2 sets going one way, then 2 sets going the other direction

Rapid 1 Cone Moves-Level 6 :

-Complete 2 minutes straight for each move.

-This drill will increase the amount of reps you get for each move and will also provide a good endurance workout.

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