Kick Start the New Year! Drill 3.

Day 3 is brought to us by ball work.


All that is required is a ball and a wall / a friend. Lets get those shoulders working and get that accuracy back! HERE WE GO!

  • 20x right handed shoulder passes
  • 20 x left handed shoulder passes
  • 10x right handed bounce passes
  • 10x left handed bounce passes
  • 15x FAST chest passes (2-3m away from partner or wall)
  • 15x squats
  • 15x FAST chest passes (2-3m away from partner or wall)
  • 15x squats
  • 10x run ons
  • 5x up and downs (bounce the ball in right hand continually. Try to go from standing to lying down and back to standing, without spilling ball)
  • 20x high knees on the spot
  • 5x up and downs (bounce the ball in left hand continually. Try to go from standing to lying down and back to standing, without spilling the ball)
  • 10x run ons
  • 20x Overhead passes
  • 10x Fake a pass then pass to partner or wall (free choice of pass)
  • 10x high balls (jump up and rip it down to you)
  • 20x crunches holding the ball
  • 20 each side - russian twists using the ball

REPEAT 2-4 times

Remember everyone is on their own journey.
“Don't compare your beginning to someone else’s middle “
Let us know how you go!


Tag us on instagram
@aprilbrandley & @unifynetball


Lots of Love,
AB xo
April Brandley