Prime By Design LLC

Basketball
Coach
Joshua Mercado

This is a 12 week program that will focus on all the key skills to transform your ball handling abilities. 

This program will have a dedicated day to improving one of the follow specific skills

Dribble Speed, Ball Manipulation, Footwork and Shiftiness, Balance and Footwork, and Angles & Creating Space. 

This is a collection of drills that have providing great results for my in person clients. 

Now you get to have a skills development coach in your pocket to train 24/7 anywhere on the planet. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
$119
Get Prime Handles & Footowork
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Prime Footwork & Handles will...
Give you more Confidence. Give you elite Footwork & Balance. Give you more Speed & Explosiveness. Get you more Minutes & Buckets.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily ball handling, footwork and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Cones would be helpful but not necessary.You will need access to a court or 50 ft of flat surface you can dribble a ball at. 
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Sample Week
Week 1 of 12-week program
Monday
Handle: Power & Speed W1:D2

A

Prime Design Warm Up

1 x 10

B

Rhythm Pound Crosses

3 x 0:25

C

Kill Dribble Cross

3 x 0:25

D

Kill Dribble Combo

3 x 0:25

E

Pound Series

3 x 3

F

Continuous Pound Scissors

3 x 0:25

G

Stationary 2x pound drag swtich

3 x 0:25

H

3x Pound Cross Switches

2 x 25

I

Jab Low Cross Switch

2 x 25

Tuesday
Ball Control and Manipulation W1: D2

A

Prime Design Warm Up

1 x 10

B

Cone Cuff Drill

3 x 0:25

C

Pound Behind Wraps

3 x 0:25

D

Cone Cuff Behind

1 x 0:25

E

Cone Pocket Dribble

3 x 0:25

F

Cone Cuff Behind Tween

3 x 25

G

Trigger Punch Pace Drill

3 x 0:25

H

3x Pound Pocket Split

3 x 0:25

I

Continuous Pocket Split

3 x 25

Wednesday
Footwork and Shiftiness W1: D4

A

Prime Design Warm Up

1 x 10

B

Rhythm Split Drops

2 x 0:10

C

2 Cone Accel/Decel Drill

2 x 10

D

Hang Cross Mobility

2 x 25

E

Figure 8 Tweens

2 x 0:25

F

No Dribble Tween + Shift

2 x 0:25

G

2x Pound Cross Jabs

2 x 20

H

1 ft Balance Drop Cross

2 x 25

I

2x Pound Drop Cross

2 x 25

J

Jog in Place Drop Cross

2 x 25

Thursday
Footwork and Shiftiness W1: D4

A

Prime Design Warm Up

1 x 10

B

Rhythm Split Drops

2 x 0:10

C

2 Cone Accel/Decel Drill

2 x 10

D

Hang Cross Mobility

2 x 25

E

Figure 8 Tweens

2 x 0:25

F

No Dribble Tween + Shift

2 x 0:25

G

2x Pound Cross Jabs

2 x 20

H

1 ft Balance Drop Cross

2 x 25

I

2x Pound Drop Cross

2 x 25

J

Jog in Place Drop Cross

2 x 25

Friday
On the Move W1: D6

A

Opposite Foot & Hand Dribble

2 x 100

B

Walking Low Tweens

2 x 50

C

Walking Cross Skips

2 x 2 @ 90

D

Skipping Inverted Tweens

2 x 2

E

Continuous Skips

2 x 1 @ 90

F

Heavy Step

2 x 2 @ 90

G

Anchor Cross

2 x 2 @ 90

H

Anchor Tweens

2 x 2 @ 90

I

Anchor Behind

2 x 2 @ 90

J

Anchor Combo

2 x 2 @ 90

Coach
More from Prime By Design LLC
coach-avatar Joshua Mercado

Coach Josh is a certified Performance Enhancement Specialist. Prime By Design Training specializes in making athletes run faster and jump higher. Learn to move well, get rid of pain and prevent injuries.

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