The Basketball Workout Formula. Ball Handling Mastery Main Program a.
Overview b. Blitz c. Elite d. Mastery e. Inseason Training. FAQ. Resources. Your
Plan ...
Ball Handling Mastery:
The Training Program By Taylor Allan www.BasketballRenegades.com ®TaylorAllanTraining
All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without expressed written permission from Taylor Allan. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include possible prison sentence upon conviction.
Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Taylor Allan Training, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Taylor Allan Training, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
Your Personal Swipe File This manual is designed to be carried with you to the gym, and any extra pages will weight it down. So allow me be brief and strait-‐forward with this introduction: I’ve created this “Swipe File” manual that you can take with you to the gym. This manual will allow you to do two big things: 1.) Quickly reference your workouts so that you never have to second guess what drills you should be doing and when, and 2.) Understand the flow and outline of every single workout in your program. We all know that there are many players who are simply too lazy to bring their workout logs and swipe files with them to the gym… Which is a great thing for you and I. You see, every extra edge we get on our competition adds up, and the time will come when we are so far ahead of everyone else that they can’t even see us anymore. So, with that brief introduction, there is only one thing left to say: I hope that this manual helps you accelerate your progress, kick butt with your workouts, and dominate your competitors. Train hard, -‐ Taylor
www.BasketballRenegades.com
Table of Contents The Basketball Workout Formula Ball Handling Mastery Main Program a. Overview b. Blitz c. Elite d. Mastery e. Inseason Training FAQ Resources Your Plan To Take Over
The Basketball Workout Formula
Before we get into the exact workouts, you first need to understand the flow of each workout – the step by step process that we must use we use every time we step foot in the gym. 1.) The physical warmup This is simply our dynamic warmup for our body, before we get into our skill work. If done right, this warmup will not only prevent injury, it will also make us much more athletic in the process. You can find the exact warmup here: http://www.youtube.com/watch?v=ybCg0MVNimY 2.) Ball Handling This is the bulk of our training, the Ball Handling Mastery program. This section will take between 15-‐30 minutes, depending on the phase of the program. Remember to always do your ball handling before your shooting! Also, we’ve structured the Ball Handling Mastery program to entirely replace any “feel warmups” that we may have done in the past. So don’t worry about doing anything for “feel” before your training – we’ve built it right into the main program! 3.) Shooting Yes, shooting. I know this is a ball handling program, but you obviously can’t get by on your handles alone. Combining your newfound ball handling ability with dead-‐eye shooting will make you absolutely deadly on the court.
Our shooting program (which we’ve designed to work in unison with Ball Handling Mastery) can be found at http://www.ProlificShooting.com. With that said, by the time you’re reading this, we may have closed registration for Prolific Shooting. If you don’t have any programs to follow, and we’ve closed registration for Prolific Shooting already, follow these quick guidelines: -‐ Always keep your shooting workouts under 60 minutes total -‐ For every spot shooting drill you do, do a drill shooting on the move (midrange pullups, off screens, etc) -‐ Try to use as many MICRO-‐DRILLS as you can that focus directly on the skills you’re trying to develop (quick release, range, etc). For more on these micro-‐drills, visit http://www.ProlificShooting.com 4.) Scrimmage Try to find the best players you can, play at a high speed (to get your heart rate up and your skills sharp) and get after it! You can also play full court one on one if you have the space (and lungs) for it. Keep your playing time to 25 minutes or less. NO MARATHON 3 HOUR RUNS ALLOWED! GET IN AND OUT! -‐-‐-‐-‐ Like I said, this is the formula we will follow each and every time we step foot in the gym for our workouts. Follow this formula and you will have massive success.
Ball Handling Mastery: The Main Program
Program Overview *You can follow along with each drill series in your drill demonstration videos. Ball Handling Mastery is broken down into 3 main phases: Blitz, Elite, and Mastery. The goal here is to get you up to the MASTERY level as quickly as possible. Once you’ve finished all 3 phases and completed the Mastery program, you’ll literally have complete control over the basketball, and the ability to do anything you want on the court at any time. You’ll train 4 days per week at each phase, and each workout is broken down into 3 segments: 1.) The Stationary Matrix This is just a series of stationary ball handling drills to get you warmed up for the main training, which comes next: 2.) The Control Drill Here we’re focusing on controlling the ball at high speeds, under movement. 3.) The Technique Drill This is where we integrate your shooting and footwork into the training. *IMPORTANT: There are separate control and technique drills for each day, and each drill is placed VERY strategically in the training sequence.
Make sure you’re following each day to a T and not replacing any of the drills with different drills. So now that you’ve seen how we break everything down, let’s get into the meat of the program, starting with the BLITZ phase: REMEMBER: Before beginning the ball handling section of your workout, you need to first do the physical warmup. After ball handling, hit your shooting drills and scrimmages. But always do your ball handling immediately after your warmup.
The BLITZ Program (Weeks 1-3) *Train 4 days per week for three weeks straight. 12 workouts total. 1.) Stationary Matrix (same on all 4 training days) Tap, Squeeze, Slap Series Tap x 5 tap trips up and down Squeeze x 20 Slap x 20 Basic Wraps Series x 20 each wrap variation, each direction Head Waist Legs 1 Ball Pound Series x 20 pounds each hand, each variation Right hand pounds HIGH Right hand pounds MEDIUM Right hand pounds LOW TAPS Left hand pounds HIGH Left hand pounds MEDIUM Left hand pounds LOW TAPS Basic crossovers in front Right Hand crossovers in front Left Hand crossovers in front Right hand crossovers SIDE Left hand crossovers SIDE 1-‐Dribble Crossovers Tap-‐Crossovers Between Legs, Right foot in front Between Legs, Left foot in front Scissors forwards Scissors backwards Tap Circles Series x 5 trips each direction Around 2 legs Around right leg
Around left leg Figure 8’s forwards Firgure 8’s backwards Seated/Lying taps (5 trips up and back overhead) Hot Potato Series x 30 catches each side Forwards Sides Back Tosses x 15 2.) Control Drill Day 1: The Multi-‐V Drill x 4 sets 6 total finishes each set. One layup to the left and right, one midrange pullup to the left and right, one 3 point pullup to the left and right. Rest, then repeat for 4 total sets. Day 2: The Pistol Drill x 6 trips up and back Each trip you should transition between hands 5 times. For example, if you start in your right hand, you will go in-‐out-‐cross to left, then your left hand will go in-‐out-‐cross to right. That equals one transition. Return to the starting point by moving backwards. Repeat for 6 total trips without rest. Day 3: The Doubles Drill x 2 sets each wing 5 finishes each set. BE CREATIVE! You can finish ANY WAY YOU WANT TO here, so mix it up between layups/dunks, pullups, and pullbacks. Just be sure to make a move on both chairs, not just one. Be creative and spontaneous! Play instinctively. Day 4: The Pistol Drill x 6 trips up and back Same as above.
3.) Technique Drill Day 1: Floor Touch Drives x 4 sets 6 total finishes each set, three on the right wing, three on the left. Remember to take 5 pound dribbles, then cross between your legs touching the floor, and explode hard to the middle, finishing with a layup or dunk. Day 2: Drop, Pivot, Finish x 4 sets 6 total finishes each set. Three on the left side, three on the right. Explode hard to the rim after your reverse pivot! Day 3: Floor Touch Drives x 4 sets Same as above. Day 4: Drop, Pivot, Finish x 4 sets Same as above.
The BLITZ DELOAD (Week 4)
On the fourth week, you’re going to rest and take it easy. Simply perform the stationary matrix on 3 of the days this week, doesn’t matter which days they are. Just make sure you get it done. This will help maintain your feel on the ball while resting your body and preparing you for what’s to come in the ELITE program.
The ELITE Program (Weeks 5-7) *Train 4 days per week for three weeks straight. 12 workouts total. 1.) Stationary Matrix (same on all 4 training days) Tap, Squeeze, Slap Series Tap x 5 tap trips up and down Squeeze x 20 Slap x 20 1-2 Wraps x 20 around each leg, each direction 2 legs – 1 leg – 2 legs – 1 leg 2 Ball Pound Series x 20 pounds each hand, each variation 2 hand SAME TIME pounds HIGH 2 hand SAME TIME pounds MEDIUM 2 hand SAME TIME pounds LOW TAPS 2 hand ALTERNATING pounds HIGH 2 hand ALTERNATING pounds MEDIUM 2 hand ALTERNATING pounds LOW TAPS 2 Hand basic crossovers 2 hand front crossovers 2 hand side crossovers 2 hand alternating wraps forwards 2 hand alternating wraps backwards 2 Ball Waterfall drill, each direction 2 Ball Seated In-N-Outs x 30 total pounds (15 each leg) Ball WHIP Series x 12 catches each side Basic Crossovers Behind The Back 2 Hands Between Legs 2 Hands Overhead 1 Ball Combo x 10 each hand (count the hand that STARTS) Crossover -‐> Between the legs -‐> Behind the back -‐> Pound dribble
The Spider Drill x 30 trips front to back 1 trip equals two taps in front, two taps behind. Perform 30 total. Back Toss With Clap x 15 Clap as many times as possible while the ball is in the air. Toss the ball as high as your ceiling will allow. 2.) Control Drill Day 1: Double Combo Finishes x 3 sets 6 total finishes each set. Three finishes to the left, three to the right. Day 2: 2 Ball Corner Turns x 3 sets Perform 2 trips starting on each side (2 from the right of the key, 2 from the left of the key). 4 total trips per set. Rest, then repeat for 3 total sets. Day 3: Double Combo Finishes x 3 sets Same as above. Day 4: 2 Ball Corner Turns x 3 sets Same as above. 3.) Technique Drill Day 1: Gary Payton Drill x 4 sets 6 total shots each set, three on the right wing, three on the left. Always shoot a midrange jumper in the middle of the key off your move. Day 2:
Drop, Pivot, Finish x 4 sets 6 total finishes each set. Three on the left side, three on the right. Explode hard to the rim after your reverse pivot! (Same drill as phase 1) Day 3: Gary Payton Drill x 4 sets Same as above. Day 4: Drop, Pivot, Finish x 4 sets Same as above.
The ELITE DELOAD (Week 8)
On the eighth week, you’re going to rest and take it easy. Simply perform the stationary matrix on 3 of the days this week, doesn’t matter which days they are. Just make sure you get it done. This will help maintain your feel on the ball while resting your body and preparing you for what’s to come in the MASTERY program.
The MASTERY Program (Weeks 9-11) *Train 4 days per week for three weeks straight. 12 workouts total. 1.) Stationary Matrix (same on all 4 training days) Tap, Squeeze, Slap Series Tap x 5 tap trips up and down Squeeze x 20 Slap x 20 Figure 8 & Back Wraps x 20 around each leg, each direction Around 1 leg, around your back, around one leg, around your back 2 Ball GLOVES Series x 20 pounds each hand, each variation *Perform each of these drills while wearing gardening gloves to make ball control more difficult 2 hand POUND-‐KILLS (perform 5 pounds, then 5 taps very quickly, repeat 4 times for a total of 20 pounds and 20 taps) 2 Hand basic crossovers 2 Hand 1 dribble crossovers 2 hand alternating wraps forwards 2 hand alternating wraps backwards 2 Ball scissors, forwards 2 Ball scissors, backwards 2 ball one dribble wraps forwards (count the number of wraps to 20) 2 ball one dribble wraps backwards (count the number of wraps to 20) 2 Ball Seated In-N-Outs x 30 total pounds (15 each leg) Behind The Knees Clap x 15 Hold the ball behind your knees, then drop it and clap in front of your legs. Catch it behind your knees before it hits the floor. 2.) Control Drill Day 1: Triple Combo Finishes x 3 sets
6 total finishes each set. Three finishes to the left, three to the right. Day 2: Gary Payton Drill x 4 sets 6 total shots each set, three on the right wing, three on the left. Always shoot a midrange jumper in the middle of the key off your move. Day 3: Triple Combo Finishes x 3 sets Same as above. Day 4: Gary Payton Drill x 4 sets Same as above. 3.) Technique Drill Day 1: Floor Touch Drive w/ Euro-‐Step to Reverse Layup x 3 sets 6 total finishes each set – 3 from the right wing, 3 from the left. This is the same as the floor touch drive drill, but you perform a Euro-‐step move before a reverse layup. Day 2: Kobe Triple Combo x 4 sets 6 total finishes each set. Three on the left side, three on the right. Explode hard to the rim off one foot after your pivot and duck under! Day 1: Floor Touch Drive w/ Euro-‐Step to Reverse Layup x 3 sets Same as above. Day 2: Kobe Triple Combo x 4 sets Same as above.
The MASTERY DELOAD (Week 12) On the last week, you’re going to rest and take it easy. Simply perform the stationary matrix on 3 of the days this week, doesn’t matter which days they are. Just make sure you get it done. This will help maintain your feel on the ball while resting your body and recovering from the program.
In-Season Training After the 12th week, you can either start the program again, or go into an Inseason workout template if your season is beginning. During the season, you should ONLY be performing the stationary drills – that’s it. Save the control and technique drills for the offseason. The good news is, you can do the stationary drills without ANY fear of overtraining. Simply perform the workouts exactly as they are layed out, but without the control and technique drills. Simple as that!
Ball Handling Blitz Program FAQ What warmup should I use before beginning the ball handling drills? Use this warmup: http://www.youtube.com/watch?v=ybCg0MVNimY It works. Just wait until you see how good your legs feel afterwards! Which phase should I start with? Start with phase 1. Seriously. Unless you’re very advanced and can do most of the drills in the advanced program already, start with the basic program, work your way up for 12 weeks. Many of the advanced drills are quite tough, and if you go head first into the advanced program unprepared, you’ll end up banging your head against a wall trying to finish the workouts. What days should I train on? Try to follow one of these two schedules: Monday: Workout #1 Tuesday: Workout #2 Wednesday: Off Thursday: Workout #3 Friday: Off Saturday: Workout #4
Sunday: Off OR: Monday: Workout #1 Tuesday: Off Wednesday: Workout #2 Thursday: Off Friday: Workout #3 Saturday: Workout #4 Sunday: Off OR: Monday: Workout #1 Tuesday: Workout #2 Wednesday: Off Thursday: Workout #3 Friday: Workout #4 Saturday: Off Sunday: Off If you can’t manage any of those schedules, it’s not the end of the world, just be sure to fit all of the workouts in. Try not to have all 4 workouts on repeating days – taking a day off between a few of the workouts is a lot more effective. What do these drills mean? How do I perform them? This is all covered in your drills demonstration videos. Watch them! In those videos we break down in full vivid real-‐time demonstration each of the drills so that you know exactly what to do during your workouts. Why do I not feel like I’m doing enough?
Because you’re an animal! Seriously, if that’s the case, its not necessarily a bad thing. The first time I went through this program (although it was a BETA version), I felt the exact same way. I went from simply doing 2 hours of basic ball handling drills and shooting 1000 jumpers per day (dumb) right into a HIGH INTENSITY program where I was only training for about 1 hour per day, 4 days per week. It just didn’t feel right. But trust me, the results did. Soon you will get used to the shorter, snappier workouts. Eventually you will learn to love them (a LOT more than the long, exhausting marathon sessions in the gym), and more than that, you will learn to love the results. Still - what if I want to train more than 4 days per week? You should avoid doing more than what’s recommended in the program. The program is designed for the specific purpose of allowing full recovery between workouts so that you can make massive progress each time you step in the gym. With that being said, I know that as a player I probably would have ignored this piece of advice. Six years ago, if I read this manual I have no doubt that my idiot self would go and do double of everything (which is probably why I got hip surgery at age 17). For those of you who are as insane as I was (am), here’s the maximum you can possibly do each week: 1.) Workout #1 2.) Workout #2 3.) Workout #3 4.) Workout #4 5.) Stationary Matrix, no control or technique drills, spot shooting
6.) Stationary Matrix, no control or technique drills, no shooting That’s it. You can do some additional workouts if you MUST, but keep them easier on your body – less pounding. Don’t do too much movement work, and keep the shooting and handle stuff stationary. What if I don’t have 4 days per week to train? That’s okay – just rotate between all the workouts, training on the days that you are able to. For example, if you can only train on Monday, Wednesday and Friday, here’s what your schedule would look like: Monday: Workout #1 Wednesday: Workout #2 Friday: Workout #3 Monday: Workout #4 Wednesday: Workout #1 … and so on. If you only had two days per week to train, you would do workout #1 and 2 the first week, followed by workouts #3 and 4 the next week. Please note that your results will obviously not be as good if you only train twice per week. That being said, twice per week is better than not at all, so do what you can and get it done. Also, if you’re only training twice per week, ignore the week-‐by-‐week phases. Make sure you do each workout three times (cycle through the 4 day sequence 3 times), and then take your deload week. After that, move on to the next phase. Using this strategy, your phases will take roughly twice as long. What’s with the deloading weeks? Why do I have to do them?
You’ll notice that there are deloading weeks in between phases. These are absolutely critical to your progress. I wish I payed more attention to deloading as I was growing up, I would be a lot better for it today. Rather than trying to convince you of this, however, I’ll refer to world-‐ renowned exercise scientist Mel Siff, author of the incredible training bible “Supertraining.” Here is Mel’s explanation on why deloading is so important: “Optimal progress is made if the increased loading phases are alternated periodically with decreased loading phases. Continual monotonic increases (constantly increasing the load without ever backing off) from workout to workout or week to week may lead to overtraining, stagnation or injury. It is vital to remember that tissue repair and growth occur predominantly during the restoration and transition periods between training sessions and not during the heavy loading phases. Research and clinical records also reveal that more intensive loading produces an increase in injury rate as well before one’s physical limits are reached. This is why Russian research produced periodization models which involve phases of decreased loading, so that the curve of training intensity fluctuates upwards and downwards in a specific wave shape for each sport, with gradual overall tendency to increase over a given macrocycle. Regular phases of lighter loading are prescribed to facilitate recovery and growth, since increases in loading are associated with tissue stress and breakdown, whereas decreases in loading promote repair and restoration.” (Siff, 2000, Supertraining) Bottom line, deloading works. Don’t ignore it. What if I’m losing the ball a lot during my drills? No one said these workouts were easy.
The truth is, when most players start doing two ball combos and control drills, they lose the ball. A lot. Persevere, stick to the program, and soon you will break through to the other side. What about shooting? It’s incredibly important (duh!) Frankly, if you have no shooting ability then your handles aren’t going to be worth a THING, since you’ll never be able to convert your moves into points on the scoreboard. That’s why we have layed the program out the way it is right now – with shooting immediately after your ball handling workout. Our shooting program (which we’ve designed to work in unison with Ball Handling Mastery) can be found at http://www.ProlificShooting.com. With that said, by the time you’re reading this, we may have closed registration for Prolific Shooting. If you don’t have any programs to follow, and we’ve closed registration for Prolific Shooting already, follow these quick guidelines: -‐ Always keep your shooting workouts under 60 minutes total -‐ For every spot shooting drill you do, do a drill shooting on the move (midrange pullups, off screens, etc) -‐ Try to use as many MICRO-‐DRILLS as you can that focus directly on the skills you’re trying to develop (quick release, range, etc). For more on these micro-‐drills, visit http://www.ProlificShooting.com
More Tools and Recommended Resources First of all, I never recommend anything. Okay fine, that’s not true, but it’s pretty darn close. I am very stingy about what I recommend to my close clients and Basketball Renegades members, so you can be sure that the tools and training guides in this manual are heavily tested. So the first recommendation is of course, to watch the Ball Handling Mastery videos. Period. Taking the knowledge from those videos and putting it into your game will have you so far ahead of your competition it’s not even funny. Now, with that obvious recommendation out of the way, here are some other resources and tools that are proven (read: I’ve used all of them) to help you improve a LOT faster: FREE (ie. Awesome) Information http://www.BasketballTrainingTV.com This is the Basketball Renegades YouTube channel. Be sure to get your own account at http://www.youtube.com/create_account so that you can subscribe and get updates before the competition does. We are always cranking out new and cutting-‐edge basketball training videos, so this is something that I strongly recommend doing right away.
Quickness
http://www.TheTruthAboutQuickness.com Very, very valuable program for those who are looking to develop that extra “pop” that all explosive players have in their movements. I personally used this exact program with several of my athletes last summer and crushed it.
Mindset and Mental Toughness
http://www.TheChampChallenge.com I’ve got a big time man-‐crush on Todd Herman now, thanks to this program (I kid – but seriously, it’s really good). Since I went through this 60 day program back in January 2010, I’ve been recommending it to anyone who is serious about taking their game to the next level. Mindset is HUGE for basketball players, and if you can truly master this aspect of your game, the sky is the limit.
Shooting
http://www.ProlificShooting.com This is the counter-‐part to Ball Handling Mastery. We’ve talked about this program a lot, so I’ll just say this: On their own, Ball Handling Mastery and Prolific Shooting are exceptional. The results speak for themselves. BUT, when you combine the two together into one “ultimate” program, the results become absolutely game-‐changing. I highly recommend you check it out now. -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ At the time of writing, these are the only programs I can truly recommend to you. There is a lot of B.S. out there, and I don’t like to recommend much of it at all. However, the programs above are very good, and will make you a better player if you apply the information. Do you need any of these programs to get great results?
Absolutely not. But I do want to see you get the best results possible with Prolific Shooting, so I would be remiss to not recommend the best add-‐on programs out there that I’ve personally used to supercharge my results.
Your Plan To Take Over The rules have changed. You can no longer walk into a gym with “good” handles and exit the game unscathed – the big boys will eat you alive. They’ll pick your pocket, steal your lunch, flirt with your girlfriend, and dunk on you before you can even turn to get back on D. I dare you… Take a look around the global basketball scene, as it is right now. There are some absolute monsters out there, players with athleticism and talent so freaky, at such a young age, that they literally walk over everyone standing between them and the NBA Draft. For those of us who didn’t come out of the womb at 6’8” with a 40 inch vertical, the landscape is ROCKY. Going up against these giants is no easy task – you’ve gotta bring it every single game, every single practice, and every single workout if you want to smash through to the next level and bang with the best around. Not only that, you’d better know EXACTLY what you’re doing every single time you step foot in the gym to train. Know this… These born-‐titans are training, day in day out, for their shot at the glory. There’s a lot riding on the line when you’re the “next big thing.” If you want to beat them, you’d better be training both harder and SMARTER, with fire in your eyes and the heart of a fighter. I’m not saying it’s impossible – heck no, not even CLOSE. You CAN do this, and you WILL.
And trust me, it’s gonna feel 10x better when you finally take the throne at the top of the basketball world. I’m just saying you’re gonna have to fight tooth and nail for it, and that victory ain’t gonna come easy. BUT… Isn’t that what this is all about? After all, no one said it would be easy. You and I both know that nothing worth achieving comes easy. Heck, you’re a member of Basketball Renegades – you’ve been ready for the fight all along! I respect that, and I see your hustle. I see the fire. I see your dedication. I’ve even walked in your shoes, laced ‘em up and taken down Goliath myself a few times. So I know from experience that you need EVERY edge you can get in this battle. It’s been said that he who has the best weapon wins the war. You now have the best weapon. Use this program to your advantage. Take down Goliath and enjoy the crown. You’ve paid your dues. Now go out and take it.
Train hard, Taylor Allan
About Taylor Allan Taylor Allan is a highly sought-‐after training consultant to high school, college and professional athletes. His programs have been featured on nearly every major media outlet in existence including SLAM, CBS Sports, ESPN and MaxPreps. Taylor’s training business, Taylor Allan Training LTD, reached over 70,000 athletes worldwide and rapidly growing. You can learn more about Taylor and his programs at: www.BasketballRenegades.com
