21 DAY TENNIS BALL HANDLING CHALLENGE – WEEK 3

 

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.

 

#WORKOUT 11

 

#TIP 1. ENERGY MANAGEMENT

It’s natural for your energy levels to rise and fall throughout the day. A severe dip, though, can throw off your entire day.

Pay close attention to what time the slump hits and then consider how your lifestyle may be contributing to it.

My Challenge for you:

Throughout the day, write in your journal when you have energy dips or feel tired.

 

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

60 sec x 3 SETS

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

Bounce tennis ball to the floor and catch it, while performing  Cross – Between – Behind Drills with Basketball.

 


#WORKOUT 12

 

#TIP 2. STRENGTH & CONDITIONING

Having good range through your hips is essential for good movement quality, eliminating pain and improving performance.

Understand though it is only one piece to the puzzle, but it’s a big piece.

If you have restrictions through your hips, being consistent with your mobility work is just as important as your strength work, this holds true for the average Joe to the elite athlete.

However, there are some individuals who are hypermobile and doing a lot of mobility work will generally make there situation worse,

so you want to make sure you’re not on this end of the spectrum.

My Challenge for you:

Perform these exercises as listed above.

 

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

30 sec each x 3 SETS

 

View this post on Instagram

 

A post shared by 🏀Skill Development Trainer🇦🇺🇱🇹 (@noexcusesperformance) on


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

Bounce tennis ball to the ground and quick catch it while performing 2 between your legs.

 

Focus on:

♦️Hand-eye coordination

♦️Timing

♦️Off arm activation

 


#WORKOUT 13

 

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

30 sec each x 3 SETS

 

View this post on Instagram

 

A post shared by 🏀Skill Development Trainer🇦🇺🇱🇹 (@noexcusesperformance) on

 

Perform this drill as listed above.

 


#WORKOUT 14

 

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

30 sec each x 3 SETS

 

View this post on Instagram

 

A post shared by 🏀Skill Development Trainer🇦🇺🇱🇹 (@noexcusesperformance) on

Perform this drill as listed above.

 


#WORKOUT 15

 

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

30 sec each x 3 SETS

 

View this post on Instagram

 

A post shared by 🏀Skill Development Trainer🇦🇺🇱🇹 (@noexcusesperformance) on

Perform this drill as listed above.

 

Thanks for participating in this Challenge! Share your results and Tag me in social media!

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