Elite Ball Handling System-Month 3
Week 1, Day 3 - Handle Footwork
Workout Date: ________________ Total Workout Time: ________________
Plan Recommendations
Today's workout is all about handle footwork! Remember that being a good dribbler is important, but it's you're feet and legs that actually take you to the
basket. Today we will focus on getting our feet faster, our legs more explosive and teaching our hands to work in conjunction with our feet!
As always, force yourself to be uncomfortable with each drill. If you get comfortable with a drill, speed it up to the next level.
Exercise Sets Reps Weight Distance Time Rest Notes
Handle Hip Mobility 1 1 --:-- min
Line Switch to X Pattern Agility 3 2 20 sec
Pound w/ Line Touch 4 2 20 sec
Linear On The Move: Double Behind to Half Spin 3 1 20 sec
3 Cone Double Tim Hardaway Cross 4 00:00:30 20 sec
3 Cone Triangle In-N-Out Cross 3 00:00:30 20 sec
3 Cone Triangle Triple Through Legs 3 00:00:30 20 sec
Shot Pocket Drill (Between Legs) 4 5 20 sec
Rapid 1 Cone Moves- Level 5 1 6 20 sec
Staff Member Notes:
Line Switch to X Pattern Agility :
- Use a line about 12 to 15 feet in length. Set up 4 cones about 12 feet apart in a square.
- Switch your feet over the line as quick as we can as we move forward towards the cones. Explode diagonally through the cones, reverse pivot, sprint straight
across, reverse pivot and sprint diagonally to finish the drill.
Staff Member Notes:
Pound w/ Line Touch :
- Use a line 12 to 15 feet in length
- Pound the ball as hard as we can as we rapidly bring our foot on and off the line.
- Perform 2 sets each side (one set = down/walk back).
- Use a line 12 to 15 feet in length
- Pound the ball as hard as we can as we rapidly bring our foot on and off the line.
- Perform 2 sets each side (one set = down/walk back).
Linear On The Move: Double Behind to Half Spin :
- Go behind the back from right to left, go behind the back from left to right. As we explode into a half spin, pound the ball with your right hand and spin back
to the start position.
- Go behind the back from right to left, go behind the back from left to right. As we explode into a half spin, pound the ball with your right hand and spin back
to the start position.
3 Cone Double Tim Hardaway Cross :
- Place 3 cones 2 to 4 feet apart in a triangle.
- Start by jabbing to the right, perform a crossover step towards the left cone, pound the basketball and step back to the start position, crossover between the
legs from left to right, crossover from right to left, explosively cross between the legs left to right, cross right to left and explode into a crossover step, striding
with the right leg towards the left cone.
3 Cone Triangle In-N-Out Cross :
- Place 3 cones 2 to 4 feet apart in a triangle.
- Start by jabbing to the right, perform a crossover step towards the left cone, pound the basketball and step back to the start position, perform an in-out
dribble with your left hand, crossover from left to right as we crossover step with our left foot towards the right cone. Step back and repeat.
Staff Member Notes:
3 Cone Triangle Triple Through Legs:
- Place 3 cones 2 to 4 feet apart in a triangle.
- Start by jabbing to the right, perform a crossover step towards the left cone, pound the basketball and step back to the start position, go in between the legs
from left to right, then back from right to left, then left to right as we explode into our crossover step with our left foot striding towards the left cone. Step back
and repeat.
- Place 3 cones 2 to 4 feet apart in a triangle.
- Start by jabbing to the right, perform a crossover step towards the left cone, pound the basketball and step back to the start position, go in between the legs
from left to right, then back from right to left, then left to right as we explode into our crossover step with our left foot striding towards the left cone. Step back
and repeat.
Shot Pocket Drill (Between Legs) :
- Pound the ball between your legs as hard as you can, pick the basketball up and bring it into your shot pocket. Repeat as fast as we can for 5 reps before
pulling into your jump shot.
-This drill helps improve the transition from ball handling into shooting by allowing us to find the shooting pocket quicker and more consistently.
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.
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