Curated Routine

Full Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights

BasketballStrength Training

Full Day of Training as a Pro Basketball Player-- Skill , Pro Open Gym, Weights is a curated workout routine with 14 ordered actions and 14 timestamped video clips. Start with Move Stacking and 3Pt Shootout. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 3 min 20 sec; rest is listed per action.

Clip time: 3 min 20 sec14 actionsSingle training session

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Action Sequence

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0:00 / 0:45
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
1

Move Stacking

Sets: 1Duration: 45 secCount: 1Rest: 1 minEst. duration: 45 sec

Technique used in a morning shooting workout; stacking counters gives multiple offensive options so you are not stuck in one move.

Key points

  • Start with a single base move.
  • Add a counter to the base move.
  • Keep adding counters on top of the previous layers.
  • Rep out the starter move while adding layers instead of doing the same move alone.

Common mistakes

Repping the same move for 40-50 minutes without adding counters or layers.

0:00 / 0:26
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
2

3Pt Shootout

Sets: 1Rest: 1 minEst. duration: 26 sec

Competitive three-point shooting segment within the morning workout. The creator says he went 84 against Mitch.

Key points

  • Make the shooting workout competitive to add fun and focus.
  • Set a score or result against a training partner.
  • Try to get an early lead while the opponent is not locked in.

Common mistakes

Not being locked in from the start can let your opponent get an early lead.

0:00 / 0:41
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
3

Open Gym Run

Sets: 1Duration: 41 secCount: 1Rest: 1 minEst. duration: 41 sec

Pro-run open gym session used to transfer morning skill work into in-game movement and comfortability.

Key points

  • Use open gym to experiment and try new things.
  • Play against others in the same industry and mindset.
  • Focus on translating skill workouts to in-game performance.
0:00 / 0:10
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
4

Mobility Drills

Sets: 1Duration: 10 secCount: 1Rest: 1 minEst. duration: 10 sec

Part of a feet and balance workout. Included weighted v-sit reaches and weighted pigeon stretches.

Key points

  • Add weight to stretches for a deeper range of motion.
  • Included v-sit reaches and weighted pigeon stretches.
0:00 / 0:02
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
5

Back Extension

Sets: 1Duration: 2 secCount: 1Rest: 1 minEst. duration: 2 sec

Performed as low back work after the mobility block. The subtitle cuts off mid-sentence, so details are limited.

Key points

  • Back extensions target the low back.
0:00 / 0:06
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
6

Dead Hang

Sets: 1Duration: 6 secCount: 1Rest: 1 minEst. duration: 6 sec

Recovery-style dead hang used after a high-volume day to decompress the low back and give back to the body.

Key points

  • Hang passively to decompress the low back.
  • Use it as recovery after high-volume training.
0:00 / 0:09
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
7

Foot Plank

Sets: 1Duration: 9 secCount: 1Rest: 1 minEst. duration: 9 sec

Introductory foot drill from the foot balance workout; forces the arch to stabilize the rest of the foot.

Key points

  • Let the arch stabilize the rest of the foot.
  • Use it as part of foot balance and lower-limb prep.
0:00 / 0:06
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
8

Reverse Lunge

Sets: 1Duration: 6 secCount: 1Rest: 1 minEst. duration: 6 sec

Bodyweight reverse lunge with a reach; described with lower-leg emphasis in an extended range.

Key points

  • Reach while stepping into a reverse lunge.
  • Emphasize lower-leg interaction in the extended range.
0:00 / 0:10
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
9

Big Toe Smash

Sets: 1Duration: 10 secCount: 1Rest: 1 minEst. duration: 10 sec

Soft-tissue/activation drill for the big toe, used to prepare the foot to control movement.

Key points

  • Smash the big toe area to get it activated.
  • Use it before foot-controlled movement drills.
0:00 / 0:12
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
10

Calf Raise

Sets: 1Duration: 12 secCount: 1Rest: 1 minEst. duration: 12 sec

Calf raise combined with foot work to strengthen the calf-foot relationship and protect the Achilles and lower limb.

Key points

  • Pair calf raises with foot and arch work.
  • Use the calf-foot relationship to protect the Achilles and lower limb.
0:00 / 0:07
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
11

Bear Crawl

Sets: 1Duration: 7 secCount: 1Rest: 1 minEst. duration: 7 sec

Crawling drill that keeps the foot super flexed in the deep crawl position; one of the movement-based foot drills.

Key points

  • Keep the foot super flexed in the deep crawling position.
  • Use the crawling position to train foot flexion.
0:00 / 0:06
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
12

Tiptoe Walk

Sets: 1Duration: 6 secCount: 1Rest: 1 minEst. duration: 6 sec

Walking on tiptoes with the foot fully extended; described as the reverse of bear crawls.

Key points

  • Walk with the foot fully extended.
  • Contrast with bear crawls to train both foot positions.
0:00 / 0:11
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
13

KB Swing Hand

Sets: 1Rest: 1 minEst. duration: 11 sec

Hand-to-hand kettlebell swing with stable knees; the foot is the stabilizer navigating the pendulum flow of the weight.

Key points

  • Keep the knees stable throughout the swing.
  • Let the foot act as the stabilizer for the weight's pendulum flow.
0:00 / 0:09
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
14

KB Halo Lunge

Sets: 1Rest: 1 minEst. duration: 9 sec

Kettlebell halo performed from a lunge with the front heel lifted, forcing calf and foot to work in tandem.

Key points

  • Hold the lunge with the front heel off the ground.
  • Keep the foot and calf working together through the halo.

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