Elite Ball Handling System-Month 6

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
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
Stability Ball Plank Linear Rock/Stir the Pot Combo 3 8 30 sec
Finger Taps to Pound 1 00:01:00 30 sec
In-N-Out w/ Half Spin Middle 4 4 30 sec
Alternating In-N-Out Half Spin Rhythm 4 3 30 sec
X Pattern Protective Spin-Half Spin 3 3 30 sec
Linear Cone Speed Freestyle 3 3 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.

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.

In-N-Out w/ Half Spin Middle :

-Perform 2 sets to one side, then 2 sets to the other side.

-Place 1 cone on the wing near the 3 point line. Place another cone just in-front of the free throw line.

-Perform an in-n-out at the first cone, then a half spin at the middle cone and finish with a layup.

-Emphasize the change of pace on the half spin. Visualize the middle cone as a big guy jumping into help side.

Alternating In-N-Out Half Spin Rhythm :

-Perform 2 sets to one side, then 2 sets to the other side.

-Place 4 cones in a diagonal line about 10 feet apart.

-Perform an in-n-out at the first cone, a half spin at the second cone, in-n-out at the third cone and half spin at the fourth cone and explode out into a jump
shot.

-The purpose of this drill is to emphasize changing pace in the case of a defender catching up after your initial move and increasing the reps of the in-n-out and
half spin.
Staff Member Notes:
X Pattern Protective Spin-Half Spin :

-All the way through both ways = 1 rep.

-Perform the X pattern drill as seen in video. Emphasize ball protection as if you had an aggressive defender on you who is trying to rip you.

-At the first cone perform a spin move, then perform a half spin at the middle cone as we change pace, back dribble to the top and repeat on the other side to
complete the rep.

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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