Elite Ball Handling System-Month 4

Week 1, Day 4 - Dual Brain Training

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

Today's workout is focused on dual brain training. Our ability to have a "subconscious handle" is crucial so that we can focus on other areas of the game (our
teams plays, where teammates are on the court, where the gap is in the defense, etc.). Today's workout will improve your ability to subconsciously handle the
ball by adding a variety of challenges such as 2 ball dribbling, cone grabs and tennis ball drills. When you master this workout you will begin to notice changes
on the court in your ability to focus on external aspects of the game instead of thinking out dribbling the ball.

Complete all core exercises as a circuit. This means you will complete 1 set of an exercise, rest 20 seconds and move onto the next exercise. After you
complete all core exercises, rest 1 minute, then repeat the circuit for a total of 3 rounds.

Exercise Sets Reps Weight Distance Time Rest Notes

Dynamic Warmup 1 1 --:-- min
Anti Rotation Step/Press/Raise 3 4 20 sec
Stability Ball Plank Linear Rock/Stir the Pot Combo 3 7 20 sec
Deadbug to Leg Roll 3 6 20 sec
2 Ball Pound (High to Low) 3 00:00:30 20 sec
2 Ball Alt Front: Back to V Dribble 3 00:00:30 20 sec
2 Ball Tap/Cuff Over 3 00:00:30 20 sec
2 Cone/2 Ball Cuff Side to Side/Low Tap Around 3 00:00:30 20 sec
2 Ball Between/Cross W/ Split Stance 3 00:00:30 20 sec
2 Ball Behind/Cross 3 00:00:30 20 sec
2 Ball In-N-Out Wrap Around Leg 3 00:00:30 20 sec
Staff Member Notes:
Dynamic Warmup 1:

-Complete each warmup drill one time through, 20 seconds on each drill. For days that you're especially sore you can increase to 30-45 seconds per drill.

-Never cut your warmup short! I know... it's not exciting but your workouts will benefit from a long dynamic warmup!

-If you'd like to you may add in some foam rolling prior to the workout.

Anti Rotation Step/Press/Raise:

-Use a band or cable machine for this drill and set it around chest height.
-Interlock your fingers over the band or cable handle. Keep your hands in front of your chest as you step laterally with your outside foot. Press your hands out
to lock your elbows, then raise your hands over your head. Bring the hands back down in front of your chest, unlock the elbows and step back to the start
position.
-The key to this exercise is keeping your hands on the mid-line of your body! The core has to be strong to keep your hands from being pulled towards the
band/cable.
-Complete instructed reps facing EACH way to complete

Stability Ball Plank Linear Rock/Stir the Pot Combo :

-Perform a plank on a stability ball with your elbows directly underneath your shoulders. Slowly rock and forth 7 times, then perform 7 circle, then 7 circles the
other way.
-Keep the rock/circles as slow and controlled as possible. The torso should not move and should remain flat.
-This exercise is great for the core and enhances anti torso extension/anti rotation, which are both crucial for athletic performance.
-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.

Deadbug to Leg Roll:

-Lie on your back with a basketball and your legs bent to 90 degrees.
-Extend your left leg until your left heel is about 5 inches from the floor while simultaneously extending the ball in your right hand until the ball is 5 inches from
the floor. Bring your left leg and the basketball together as you pin the ball to your lower leg. SLOWLY roll the ball up your leg until it touches your left foot. Roll
the ball back down and repeat on this side for recommended reps before switching to the other side.
-This exercise is great for the abdominal wall as it stabilizes leg/ opposite arm movement, then takes on the roll of prime mover as it dynamically contracts to
roll the ball up to foot.

2 Ball Pound (High to Low) :

-Dribble both balls at chest level 5 times, then 5 times at the belly button, 5 pounds at knee level and 5 pounds at ankle level. Bring it back up the chest height
and repeat.
Staff Member Notes:
2 Ball Alt Front: Back to V Dribble :

-Alternate front/back V-Dribbles as you walk forward slowly.

-Keep your dribble low and fast as possible.

-This drill is great for dual brain training and improving your ball control.

2 Ball Tap/Cuff Over:

-Tap both basketballs as low as possible for about 7-10 taps, cuff one basketball over the other, then bring it back. Again, tap 7-10 times, then cuff the other
ball over and back.

-This drill is great for developing our dual brain capabilities and teaching ourselves to dribble at the subconscious level. Also, we are working on our finger tip
control/speed and our ability to cuff the basketball.

-If this drill is too difficult you can complete the alternative drill (2 Ball Tap/Cuff Over).

2 Cone/2 Ball Cuff Side to Side/Low Tap Around :

-Place 2 cones on the floor about 3 feet apart.

-Cuff over side to side 5 times, then over/back 5 times, then tap around as low 5 times.

-Complete as many rounds as possible in the allowed time each set.

2 Ball Between/Cross W/ Split Stance :

-Go between the legs with one ball while crossing over the other ball.

-Build up maximal speed while remaining control.

2 Ball Behind/Cross:

-Go behind the back with one ball as you crossover one ball in front.

-Build up maximal speed while maintaining control.

2 Ball In-N-Out Wrap Around Leg :

-Do 5 in-n-out dribbles into a same arm/same leg wrap around.

-Build maximal speed while remaining control. This drill is designed to improve your cuffing ability/dribble manipulation.

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