Elite Ball Handling System- Month 5

Week 1, Day 2 - Combo Workout/Core

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Dynamic Warmup 1 1 --:-- min
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
Finger Taps to Pound 1 00:01:00 30 sec
High to Low Cross 3 00:01:00 30 sec
Drag Dribble to Double Between 3 00:00:45 30 sec
Heavy Ball Cross/Behind 3 00:01:00 30 sec
Heavy Ball Cross: Cross Between Between 3 00:01:00 30 sec
Linear Cone Speed Freestyle 3 3 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.
Staff Member Notes:
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.

Finger Taps to Pound :

-Tap the ball as quick as possible between your finger tips for 5 seconds. Pound the ball as hard as possible 5 times. Repeat the taps and pound on the other
side.

-We will only do 1 set of 1 minute on this drill. This warm up drill is designed to improve hand speed and touch for the ball.

High to Low Cross :

-Start with a high crossover and gradually bring the cross lower and lower until it ankle level. Gradually bring the dribble back up.

-This drill is great for developing your pound/touch at ALL dribble heights. We must be able to control the ball high AND low.

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.

Heavy Ball Cross/Behind:

-If you don't have a heavy ball or powerhandz gloves you can dribble a regular basketball on carpet or grass.

-This combo is very simple and is designed to improve your forceful pound. This is how we develop fast handles.

Heavy Ball Cross: Cross Between Between :

-If you don't have a heavy ball or powerhandz gloves you can dribble a regular basketball on carpet or grass.

-This combo is very simple and is designed to improve your forceful pound. This is how we develop fast handles.

Linear Cone Speed Freestyle:

-Place 5 cones in a straight line about 2-4 feet apart.

-Freestyle dribble in-between the cones as low and FAST as possible. Come up with various combos and be creative.
-This drill is all about enhancing the speed of our dribble and our comfort ability with the ball. Of course, in games we want minimal dribble on each move, but
drills like this allow us to become comfortable dribbling at high speeds and increases our reps which will lead to better in-game handles.

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