Welcome to the 30 Day Heavy Ball Program | Coach D Mo

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30 Day Heavy Ball Program

Introduction

Welcome to the 30 Day Heavy Ball Program (0:25)
Workout Curriculum

Day 1-3 (Split Stance) - Exchanges / Base

Pound / BTL Cross / BTL Cross (0:34)
Pound / Double Thru / Double Thru (0:35)
Pound / BTL BTB / BTL BTB (0:16)
Power Dribble Burnout (0:40)

Day 4-6 (Stationary) - Exchanges / Base

V-Dribble Crosses (0:51)
V-Dribble / BTLs (0:27)
V-Dribble BTBs (0:23)
Pound / In n Out / V-Dribble / Inverted BTL / Double BTB (1:08)

Day 8-10 (Stationary) - Exchanges / Base

2 Cross Cross BTL / 2 BTL BTL BTB / 1 Cross BTL BTB (1:04)
Pound / In n Out, Cross, BTL / Double BTB / BTL Scissor / BTL Cross (1:25)
Pound / V-Dribble / Double Thru / Lift / BTL BTB / Lift / BTL Scissor (0:52)
Cross Cross BTL / BTB / Snatch (0:35)

Day 13-15 (Stationary, over a cone) - Ball Control / Manipulation / Base

Push Cross / Inverted BTL / Cross BTL (0:46)
Push Cross / Pound / BTL Scissors / BTL Cross (1:07)
Push Cross / Inverted BTL / BTB BTL (0:27)
Push Cross / Inverted BTL / V-Dribble / In n Out / Cross (0:50)

Day 17-19 (Stationary) - Hand Speed / Base

Toss / Cross / BTL / Snatch (1:12)
Toss / Cross / BTB / Snatch (1:04)
Pound BTL / Counter BTL (0:28)
Pound BTB / Counter BTB (0:29)

Day 20-22 (On Move) - Footwork / Shifty

2 High BTL Lateral Skips (Slow) / 2 Low Stationary BTLs Scissor (Fast) (0:45)
2 High BTB Lateral Skips (Slow) / 2 Low Stationary BTBs (Fast) (0:19)
Skip Dribble / Pound Drop Stance / Lean n Rock BTL (0:39)

Day 24-26 (On Move) Footwork / Shifty

Pound / BTL Lateral Bound / Drop Cross Counter (0:55)
Pound / BTL Lateral Bound / Drop Cross / BTL Counter (1:30)
BTB Lateral Bound / Inverted BTL Drag (0:43)

Day 28-30 (On Move) Footwork / Shifty

Pound Outside / Inside Jab Footwork (1:07)
Cross Jab Footwork (0:40)
Continous BTL Punch Drags (0:42)
Single Leg / Drop Split Attack / Speed Stop / BTB Retreat (0:55)

Thank you

Outro (0:09)

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Welcome to the 30 Day Heavy Ball Program

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