Incorporate overloading into your ball-handling work. Only spend about three minutes per workout on overloading concepts, and remember to pay attention to your limits. If you start sacrificing form,
scale back, and work up to an overloading concept again.
• Ball-handling overloading work: combine the following concepts to create your own overloading circuits, both stationary and on the move:
• Two-ball pound
• Two-ball alternating pound
• Two-ball crossover, between the legs, and behind the back
• Tennis ball toss-and-catch
• Tennis ball bounce-catch, toss-catch
• Tennis ball + ball-handling concepts (crossover, between, and behind)
• Tennis ball off-the-wall
your daily training template can be based on this outline:
• Warm-up and stretching
• Stationary ball-handling circuit (3 minutes total)
• Form shooting progression: 100 total shots
• Four-way form shooting: 25 total shots
• Moving ball-handling circuit
• Angled ball-handling circuit
• Pickup shooting (at the free-throw line): 20 total shots
• Pickup shooting + ball-handling concepts (at the free-throw line): 10 total shots
• Four-way pickup shooting (at free-throw line/top of the key): 40 total shots
• Finishing at the rim: 60 total shots
• Curl, pop, and fade: 50 total shots
• Ball screen work: 10 minutes total (5 minutes left side and 5 minutes right side)
• Ball-handling overloading work: 3 minutes total
• Stationary ball-handling circuit
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