Elite Ball Handling System-Month 3

Week 1, Day 5 - Combo Training

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

Today's workout is designed to improve your combo moves. In phase 2 we are aiming to build speed, but also develop better ball control. As always, push the
speed/explosiveness of each combo to the next level once you're comfortable. Even the basic combos are used by professional players daily.

Exercise Sets Reps Weight Distance Time Rest Notes

Handle Hip Mobility 1 1 0 sec
Line Agility to Cone Hop 3 2 20 sec
Zig Zag Behind to Between/Double Behind 4 5 20 sec
Zig Zag Between to Triple Between 4 5 20 sec
Zig Zag Between to Kill Drag 4 5 20 sec
2 Ball Leave 1/Combo's 3 00:00:30 20 sec
Bulldog ZigZag 3 5 20 sec
Rapid 1 Cone Moves- Level 5 1 6 20 sec
Staff Member Notes:
Line Agility to Cone Hop :

- Use a line 12 to 15 feet. Set up 4 cones in a staggered manner about 3 feet away from the line.

- Tap both feet to the line and explode out in front of the first cone, stick the landing for 2 seconds, hop over the cone and quickly explode back onto the line
into the other side.

- One rep = down/walk back

Staff Member Notes:
Zig Zag Behind to Between/Double Behind :

- Set up 6 to 10 cones in a diagonal manner.

- On the right side we will go between the legs to change direction, on the left side we will go between/ double behind the back. Repeat for 2 sets then switch
sides.

- One rep= down/ walk back.

Zig Zag Between to Triple Between :

- Set up 6 to 10 cones in a diagonal manner.

- On the right side we will go between the legs to change direction, on the left side we will go triple between the legs. Repeat for 2 sets then switch sides.

- One rep= down/ walk back.

Zig Zag Between to Kill Drag :

- Set up 6 to 10 cones in a diagonal manner.

- On the right side we will go between the legs to change direction, on the left side we will go kill dribble with the inside hand. Repeat for 2 sets then switch
sides.

- One rep= down/ walk back.

2 Ball Leave 1/Combo's:

- Pound 2 basketballs as hard as possible, after about 5 pounds let go of one basketballs and perform as many combo moves as you can before the other ball
bounces twice. Come back to our 2 hand pound for another 5 dribbles then switch hands.

- You do not have to do the combination as seen in the videos. Just freestyle and string together as many moves as you can.

Bulldog ZigZag:

- Set up 6 to 10 cones in a diagonal manner.

- Perform a bulldog move at each cone before exploding to the next cone. Remember to cross FIRST then jab in the opposite direction.

- One rep= down/ walk back.

Rapid 1 Cone Moves- Level 5 :

- Perform 6 down/back for each move: Cross first hesi (bulldog), between the legs/behind the back, between the legs/spin.

- If doing this drill on a court, finish the first move with a jump shot or floater.
© Copyright 2023 PJF Performance