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BH7 135

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44 views3 pages

BH7 135

Uploaded by

Artin ian
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Elite Ball Handling System-Month 7

Week 1, Day 1 - Combo Workout


Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes


Dynamic Warmup 1 1 --:-- min
1 Leg RDL 180 Degree Hop 3 3 45 sec
Chops/High Knees to Increasing Stride Sprint 4 1 45 sec
Rapid Lateral Cone Touch 3 00:00:20 45 sec
Walking Rhythm- Pound/Between 3 1 45 sec
Walking Rhythm- 2 Front Between/Pound/2 Back Between 3 1 45 sec
Walking Rhythm- Between/Between/Behind 3 1 45 sec
Walking 2 Ball- Between/Cross 3 1 45 sec
On The Move Combo- Double Between/In n Out/Behind 3 1 45 sec
On The Move Combo- Reaching Cross/Between/Behind 3 1 45 sec
Low Tap Zone Combos 4 1 45 sec
Staff Member Notes:
1 Leg RDL 180 Degree Hop:

-Place 4 cones as seen in the video.

-Balance on 1 leg and do an RDL to touch the cones. Hop into a 180 degree turn and stick the landing. Perform an RDL on the other side. This completes 1
repetition.

Chops/High Knees to Increasing Stride Sprint :

-Set up cones as seen in video. For the sprint, set up cones increasing in distance (first cones spaced about 2 feet, 3rd cone spaced about 3 feet, and the rest
spaced about 4+ feet.

-Perform chops and high knees alternating at each cone. Take off into a full sprint. The goal is to set up the cones so that we gradually increase stride as we
get further out.

-This drill is great for improving quickness and sprint speed.


Staff Member Notes:
Rapid Lateral Cone Touch :

-Set up 2 cones about 4-6 feet apart.

-Start at one cone in a low defensive stance. Slide to the other cone with one explosive lateral hop. Touch the cone with your inside hand and explode back to
the other cone.

-This drill is designed to improve your lateral absorption/force production abilities.

Walking Rhythm- Pound/Between :

-1 rep = full court and back

-Walk at a steady pace without changing your stepping rate.

-Perform the combo as seen in the video. The objective is to build rhythm while working on your ball control.

Walking Rhythm- 2 Front Between/Pound/2 Back Between :

-1 rep = full court and back

-Walk at a steady pace without changing your stepping rate.

-Perform the combo as seen in the video. The objective is to build rhythm while working on your ball control.

Walking Rhythm- Between/Between/Behind :

-1 rep = full court and back

-Walk at a steady pace without changing your stepping rate.

-Perform the combo as seen in the video. The objective is to build rhythm while working on your ball control.

Walking 2 Ball- Between/Cross :

-1 rep = full court and back

-Walk at a steady pace without changing your stepping rate.

-Perform the combo as seen in the video. The objective is to build rhythm while working on your ball control.
Staff Member Notes:
On The Move Combo- Double Between/In n Out/Behind :

-1 rep = full court and back

-Perform the move combo as quickly as possible while remaining under control.

-Create maximal separation on the last move of the combo.

On The Move Combo- Reaching Cross/Between/Behind :

-1 rep = full court and back

-Perform the move combo as quickly as possible while remaining under control.

-Create maximal separation on the last move of the combo.

Low Tap Zone Combos :

-Place 5 cones in a line about 15 feet apart.

-Perform a new low tap in n out combo at each cone as seen in the video.

-If you cannot perform the combos seen in the video, create your own OR just stick with the basic in-n-out.

© Copyright 2022 PJF Performance

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