Basketball LeBron James - 1 Hour (Uncut) is a curated workout routine with 26 ordered actions and 26 timestamped video clips. Start with Jump Rope - In Place (Set 1) and Band Work - Bodyweight Band Squats. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 20 min 17 sec; rest is listed per action.
Follow in order
Jump rope continuously in place at an even pace on the balls of your feet.
Key points
Common mistakes
Jumping too high or bending knees excessively.
Perform bodyweight squats with a heavy resistance band looped around the waist anchored behind you, resisting forward pull.
Key points
Common mistakes
Letting the band pull knees forward over the toes.
In an athletic stance with lateral band resistance held at chest level, explosively rotate the torso while stabilizing the lower body.
Key points
Common mistakes
Allowing hips to collapse or feet to pivot uncontrollably.
Catch and shoot spot-up mid-range/three jump shots from the right corner until reaching 10 made shots.
Key points
Common mistakes
Drifting laterally on the shot or rushing mechanics.
Perform 30 seconds of jump rope in place between shooting sets.
Key points
Common mistakes
Heel striking on landing.
Perform squats with lateral band resistance while a trainer applies perturbations to challenge stability.
Key points
Common mistakes
Letting the knee cave inward (valgus collapse) toward the band.
Anchor the band laterally, circle the arms overhead in a windmill pattern while maintaining an athletic stance.
Key points
Common mistakes
Overarching the lower back when raising arms overhead.
Catch and shoot from the right wing until making 10 shots.
Key points
Common mistakes
Fading away or leaning off balance.
Perform 30 seconds of jump rope in place.
Key points
Common mistakes
Landing flat-footed.
Squat with resistance band pulling forward at hip height, forcing hips and hamstrings to engage backward.
Key points
Common mistakes
Rounding the lower back.
Perform stability band windmills facing the opposite direction to train rotational and shoulder stability on the left side.
Key points
Common mistakes
Twisting hips excessively.
Catch and shoot spot-up jumpers directly at the top of the key until 10 makes are reached.
Key points
Common mistakes
Short-arming shots due to fatigue.
Jump rope while moving feet forward and backward in a line drill pattern.
Key points
Common mistakes
Taking wide strides rather than quick hops.
Place a heavy resistance band behind the knee crease and extend the knee fully to contract the quadriceps (VMO).
Key points
Common mistakes
Hyperextending the knee joint forcefully without quad control.
Perform standing bilateral horizontal pull-aparts and rows using resistance tubing.
Key points
Common mistakes
Shrugging traps up toward ears.
Catch-and-shoot spot-up jumpers from the left wing until 10 shots are made.
Key points
Common mistakes
Fading away or dipping ball too low on catch.
Forward-backward line jump rope drill performed continuously for 30 seconds.
Key points
Common mistakes
Catching rope on heels due to lazy bounce.
Perform terminal knee extensions on the left leg against heavy band resistance.
Key points
Common mistakes
Rushing repetitions without holding peak contraction.
High-to-low and horizontal pull aparts using mini bands anchored overhead on bleachers.
Key points
Common mistakes
Using momentum from the hips to pull the band.
Catch-and-shoot spot-up jump shots from the left corner until making 10.
Key points
Common mistakes
Stepping out of bounds or fading laterally.
Step to the free throw line and shoot free throws while fatigued until converting 5 made baskets.
Key points
Common mistakes
Rushing shots while breathing heavily.
From right wing, take one hard dribble either left or right into a balanced mid-range pull-up jump shot, totaling 4 makes each direction.
Key points
Common mistakes
Carrying momentum into the shot resulting in a flat trajectory.
From the top of the key, attack left or right with two dribbles into a pull-up jump shot until making 4 shots each direction.
Key points
Common mistakes
Taking loose or wide dribbles away from shooting position.
From the left wing, execute two-dribble pull-ups going left and right until reaching target makes.
Key points
Common mistakes
Allowing the ball to drift away on the gather.
Perform free throw shooting to make 5 shots after intense pull-up repetitions.
Key points
Common mistakes
Dropping the guide hand too early.
Catch on the left low block, make a running move across the lane, and finish with a right-hand running hook shot until making 5.
Key points
Common mistakes
Shooting flat without adequate shoulder turn.
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