21 DAY TENNIS BALL HANDLING CHALLENGE – WEEK 1

 

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.

 

INTRODUCTION

BEFORE YOU STARTED, DON’T FORGET TO FOLLOW MY YOUTUBE CHANNEL!

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Week 1

 

#TIP 1. ENERGY MANAGEMENT

Drink recommended ounces of water each day.

Drinking enough water is important for many aspects of health, including body temperature, nutrient transport, and brain function.
Drinking 3 liters (100 ounces) of water per day may help you meet your hydration needs to support better health.

#STAYHEALTHY

Have you ever wondered how much of your body is water? As studies confirm, teenage boys’ and girls’ bodies are about 60%.

 

#WORKOUT 1

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

 

CIRCUIT ROUNDS: 3 

For this circuit you will perform each exercise as it listed below. Take minimal rest between exercises

and rounds. Stand with your feet a little wider than shoulder distance apart, pound the ball keeping

your chest up and core tight.

Drill 1 – Step 1 – Bounce Basketball. Step 2 – Toss – Tip – Catch the Tennis Ball  x 10 Reps each side

Drill 2 – Pocket Drill  x 10 Reps each side

Drill 3 – Pound – In&Out  x 10 Reps each side

After completing the RIGHT SIDE, continue with the LEFT SIDE

REPEAT CIRCUIT

 

STRENGTH & CONDITIONING

Swipe RIGHT to see exercises which help you to strengthen your feet.

https://www.instagram.com/p/B-M8kBXAf7k/?utm_source=ig_web_copy_link

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.

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#WORKOUT 2

 

#TIP 2. MINDSET

 

Be thankful.

You make other people feel good when you show them you appreciate the things they do for you.

A simple “thank you” goes a long way and helps you to have better friendships, and you will get along even better with your family.

Gratitude makes you a more positive person.

 

My challenge to you:

Take some time today and come up with a gratitude list (5 things you are thankful for).

If it doesn’t come naturally, don’t let that stop you from still giving thanks.

There is still much to be thankful for.

 

Warmup (3 sets x 30 reps each side)

Make sure to do this warmup 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

 

COMBO MOVES

CIRCUIT ROUNDS: 3

For this circuit you perform each exercise as it listed below. Take the minimal rest between drills

and rounds. Stand with your feet a little wider than shoulder distance apart, pound the ball

keeping your chest up and core tight.

Drill 1 – Double Cross x 30 sec each side

Drill 2 – Between the legs – Cross x 30 sec each side

Drill 3 – BTW Legs – Behind the back x 30 sec each side

REPEAT CIRCUIT

 

HOW MANY REPS DID YOU GET IN 30 sec?

Comment on the post!

 

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

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#WORKOUT 3

 

#TIP 3. ENERGY MANAGEMENT

This is energy curve. All of us have felt highs and lows in our energy throughout the day.

This is a 24-hour internal clock running in the background of your brain that cycles between alertness and sleepiness.

Every person’s rhythm is slightly different, but the majority stays similar.

 

After waking up our energy levels start to naturally rise.

By around 10am we’ve hit our peak concentration levels that ride out until a natural post-lunch energy dip between 1-3pm.

In the afternoon, our energy levels rise again until falling off again sometime between 9–11pm when most of us go to bed.

 

My challenge for you: 

Try to workout in your peak concentration level hour.

 

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!

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#WORKOUT 4

 

#TIP 4. STRENGTH & CONDITIONING

Lunges are one of the most relevant movements for basketball players as it mimics a lot of the

movements that happen in game situations.

Improving movement quality and strength in the lunge on all directions will prevent injuries,

improve speed and especially that first step which is killer in basketball.

My Challenge for you:

Perform these 3 exercises x 15 reps each side.

 

Warmup (3 sets x 30 reps each side)

Make sure to do this warmup 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 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!

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#WORKOUT 5

 

#TIP 5. MINDSET

How often do you set goals? We all know that setting goals is important, but we don’t often realize how important they are as we continue to move through life.

Goals will be different for each of us.

Setting goals helps trigger new behaviors, helps guides your focus and helps you sustain that momentum in life.

Setting goals and working to achieving them helps us define what we truly want in life.

Setting goals also helps us prioritize things.

 

My challenge to you:

Set the goals for today / this week related with basketball.

 

Warmup (3 sets x 30 reps each side)

Make sure to do this warmup 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

 

STATIONARY BALL HANDLING DRILL

15 reps x 3 ROUNDS

Start in wide stands, by shifting shoulders – follow the ball, really focus timing and rhythm.

Perform 2 dribbles between the legs with a basketball ball, at the same time, toss and catch tennis ball.

REPEAT DRILL

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

 

Have a happy Easter!

See you on Monday.

Week 2

Wait for Next week…