WILDCAT SUMMER BALL HANDLING CHALLENGE
WORKOUT #1
There is a purpose to the workouts being given to you in phases. Your goal is to
master the skill, then continue to practice the routine with your goal
being “speed
without error”. For an additional
challenge, time yourself the first time you do this and then record it. Each
week, time yourself again, record, and note your improvement. Add a 5 second penalty for every error you
make.
These drills will build: ball awareness, hand and finger strength, and confidence!
PHASE 1:
STATIONARY BALL HANDLING
1 HIT & PALM 10x (slap ball back and forth from right to left
making a loud pop when the ball hits your palm!)
2 SQUEEZE AND CATCH (start with ball at waist height, squeeze
ball back and forth on pads of the fingers)…count to 5, while squeezing, move
ball up high above head, 5 count, then down to knees, 5 count, then back to
waist, 5 count.
**3 BODY CIRCLES** (timed section)
AROUND HEAD: 5
R & 5L
AROUND WAIST: 5R
& 5L
AROUND KNEES: 5R
& 5L
AROUND ANKLES: 5
R & 5 L
AROUND WAIST TO HEAD TO
WAIST TO KNEES: 5X
AROUND KNEES (BOTH LEGS)
1X AND STEP BACK WITH LEFT LEG, AROUND RIGHT LEG 1X, BOTH LEGS AGAIN AND THEN
STEP BACK WITH RIGHT LEG AND AROUND LEFT LEG = 1 X
**DO THIS SERIES 5 TIMES
WITH BALL GOING CLOCKWISE AND THEN 5 X BALL GOING COUNTERCLOCKWISE
AROUND SINGLE LEG R: 5X
CLOCKWISE & CLOUNTERCLOCKWISE
AROUND SINGLE LEG L: 5X
CLOCKWISE & COUNTERCLOCKWISE
FIGURE 8: 5X
FRONT TO BACK
FIGURE 8: 5X
BACK TO FRONT
**REMEMBER NOT TO WATCH THE BALL…THE GOAL IS TO DEVELOP AN
AWARENESS OF WHERE THE BALL IS WITHOUT HAVING TO LOOK AT IT! KEEP THOSE EYES UP LOOKING OUT AT THE
COURT!!!**
