BASKETBALL21 day Basketball Challenge WEEK 2

April 13, 20201

21 DAY TENNIS BALL HANDLING CHALLENGE – WEEK 2

 

You have signed up for this challenge!

 

21 day Tennis Ball handling workouts are specifically tailored to help you elevate your game to the next level.

Each drill will help you to develop your in-game handle as confident and effective as possible.

This program is for everyone, whether you are beginner or pro level player!

Also prior every workout, you will receive tips which can improve your mindset, energy management and strength & conditioning.

 

Week 2

 

#TIP 1. ENERGY MANAGEMENT

You probably don’t even realize how your smart phone habits are affecting your sleep and your brain’s health.

People usually don’t think about the idea that using their phone before bed (or in bed) affects their sleep.

It keeps your mind psychologically engaged. You will feel more tired and less alert when you wake up.

If you’re really struggling with limiting screen time before bed, try putting your phone in a different room.

My challenge for you:

Put your phone away for 30 mins before falling asleep every night this week.

 

#WORKOUT 6

Warm-up (3 sets 30 reps each side)

Make sure to do this warm-up prior to each workout in order to maximize your success throughout

your Program!

Drill 1 – Alternating Dribble  x 30 Reps Right side

Drill 2 – Same Bounce Dribble x 30 Reps Right side

Drill 3 – High – Low Dribble x 30 Reps Right side

After completing the RIGHT SIDE, continue with the LEFT SIDE

REPEAT SET

 

DOUBLE CROSS – BETWEEN LEGS DRILL

60 sec x 3 ROUNDS

CHOOSE to perform Stationary or Moving forward drill.
Stand with your feet a little wider than shoulder distance apart, pound the ball keeping your chest up and

core tight. Throw tennis ball and tip it, while performing Double Cross and between your legs.

Focus on:

  • Hand – eye coordination
  • Footwork
  • Timing & Rhythm
  • Off-hand activation
  • Strong stands

*If you struggle with any of these drills, make sure to visit them again prior doing your next workout!

 

Tennis Ball Tips –

  • Focus on your stance, strong ankles.
  • Keep your knees, hips and chest strong and control your breathing.
  • If you feel that the drill is too hard, then try throw the tennis ball higher than your height.
  • If you want make the drill harder, keep the tennis ball inside your frame.

 


#WORKOUT 7

 

Warm-up (3 sets 30 reps each side)

Make sure to do this warm-up prior to each workout in order to maximize your success throughout

your Program!

Drill 1 – Alternating Dribble  x 30 Reps Right side

Drill 2 – Same Bounce Dribble x 30 Reps Right side

Drill 3 – High – Low Dribble x 30 Reps Right side

After completing the RIGHT SIDE, continue with the LEFT SIDE

REPEAT SET

 

TENNIS BALL DRILLS 

CIRCUIT ROUNDS: 3 

For this circuit you perform each exercise as it listed below.

Take the minimal rest between drills and rounds.

If you would like to make this workout more challenging, perform extra combination drill for 60 seconds (combine drill 1, drill 2 and drill 3 )

Drill 1 – Hand to Hand exchange x 60 sec

Drill 2 – Between the legs x 60 sec

Drill 3 – Behind the back x 60 sec

REPEAT CIRCUIT

*If you struggle with any of these drills, make sure to visit them again prior doing your next workout!

 


#WORKOUT 8

 

Warmup (3 sets x 30 reps each side)

Make sure to do this warm-up prior to each workout in order to maximize your success throughout your Program!

Drill 1 – Alternating Dribble  x 30 Reps Right side

Drill 2 – Same Bounce Dribble x 30 Reps Right side

Drill 3 – High – Low Dribble x 30 Reps Right side

After completing the RIGHT SIDE, continue with the LEFT SIDE

 

TENNIS BALL DRILL

15 sec (rest), then 30 sec   x 3 ROUNDS

For this drill you will perform as shown above.

Stand with your feet a little wider than shoulder distance apart, pound the ball keeping your chest up and core tight.

Throw tennis ball and catch it, while bouncing basketball ball between your legs.

Don’t forget to replace your feet – one foot forward other foot backward – by bringing both feet to a straight line.

Make sure you catch tennis ball palm down – really engaging the off hand.

Focus on:

  • Hand – eye coordination
  • Footwork
  • Timing & Rhythm
  • Off-hand activation

*If you struggle with any of these drills, make sure to visit them again prior doing your next workout!

 

HOW MANY REPS DID YOU GET IN 30 sec?

Comment on the post!

 


#WORKOUT 9

Warmup #2 (3 sets x 30 sec)

Make sure to do this warm-up prior to each workout in order to maximize your success throughout your Program!

Drill 1 – Alternating Dribble  x 30 Reps Right side

Drill 2 – Same Bounce Dribble x 30 Reps Right side

Drill 3 – High – Low Dribble x 30 Reps Right side

After completing the RIGHT SIDE, continue with the LEFT SIDE

REPEAT SET

 

 

TENNIS BALL DRILL

20 reps each side x 3 ROUNDS


For this drill you will perform as shown above.

Stand with your feet a little wider than shoulder distance apart, pound the ball keeping your chest up and core tight.

 

*If you struggle with any of these drills, make sure to visit them again prior doing your next workout!

 


#WORKOUT 10

Warmup #2 (3 sets x 30 sec)

Make sure to do this warm-up prior to each workout in order to maximize your success throughout your Program!

Drill 1 – Alternating Dribble  x 30 Reps Right side

Drill 2 – Same Bounce Dribble x 30 Reps Right side

Drill 3 – High – Low Dribble x 30 Reps Right side

After completing the RIGHT SIDE, continue with the LEFT SIDE

REPEAT SET

 

 

TENNIS BALL FREESTYLE DRILL

30 sec x 3 ROUNDS


30 sec x 3 rounds

Stay creative! Tennis ball can bounce, but cannot shut down completely on the floor.

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