Routine: Stephen Curry's Basketball Workout During The Off-Season is a curated single-session routine with 15 actions, designed to make repeatable training easier to follow.
Follow in order
Steph does two-ball dribbling while assistant flashes numbers that dictate moves: zero=behind back, even=between legs, odd=crossover. He must react, not follow patterns. - React to flashed numbers to execute dribble moves. - Use odds/evens/zero pattern: behind back, between legs, crossover. - Do not rely on set patterns.
Steph does one-ball dribbling while assistant flashes two numbers total that dictate moves: zero=behind back, even=between legs, odd=crossover. He must react, not follow patterns. - React to flashed numbers to execute dribble moves. - Use odds/evens/zero pattern: behind back, between legs, crossover. - Do not rely on set patterns.
Hard dribble into shot off the ground. Focus on core engagement, balance, and smooth pickup in a straight line. - Get grounded and balanced, core engaged. - Pickup: hard dribble into shot, smooth and in a straight line. - Misses indicate adjustments needed in base and core. - Free-throw line to three-point line
Coach provides leverage for side-step shots. Contrasts leverage release with no leverage. Includes anti-rotation correction and work on three-point line extension. - Push against coach's leverage and release balanced shot. - Contrast with no leverage to feel difference. - Use anti-rotation exercises to correct rotation. - Keep line from nose to belly button pointing at rim. Common mistakes: Rotating too much; use anti-rotation to correct.
Leverage release straight back away from defender. Coach provides front leverage. Cue: ears over shoulders, shoulders over hips. - Space straight back from defender while maintaining balance. - Keep ears over shoulders, shoulders over hips. - Do not let chest get ahead of toes. Common mistakes: Overcorrecting when chest gets ahead of toes, causing long shots.
Drill with full curl, half curl (right foot stops halfway), and full rotation (no step, jump rotate). Works on body control and shooting from odd angles. - Perform full curl (full turn), half curl (right foot stops halfway), and full rotation (no step, jump rotate). - Work on body control and shooting from odd angles.
Drill working on spinning movements to improve body control and balanced shooting off dynamic moves. - Focus is body control, not rehearsing moves. - Putting him in dynamic situations to control center of mass and get shot off balanced. Common mistakes: Some players and fans make the mistake of thinking we are rehearsing moves for game; actually working on body control.
1 Variable Shooting drill with changes in angles, directions, and three-point range ladder. Includes mirrored footwork. 2 Three range variable ladder with deep mid, three and deeper three. - Aim small, miss small - pick a specific spot on rim. - Change on every shot to increase difficulty. - Work in wing slot area without putting miles on body.
Get one in a row from each 5 spot. - Right bottom corner, left 45 degrees, right 45 degrees, left bottom corner, arc apex - Variable are high. - Not stopping moving.
Drill requiring three or four consecutive makes at each spot, followed by the 21 game between rounds. - The misses give information to make adjustments. - Consecutive makes requirement increases pressure and mimics game situations.
Combined drill: 21 game (3pt, 2pt, 1pt scoring) and consecutive makes at spots, performed under fatigue with elevated heart rate. - Run to half court, shoot pull-up three (3pts), elbow two (2pts), layup (1pt) – repeat until 21 points. - Between rounds of consecutive makes, play 21 game. - Elevated heart rate important for game translation. - Use deceleration moves for balanced transition shots.
Game called '60': make six consecutive free throws, none touching the rim. Used as finisher before dunk and free time. - Six consecutive free throws required. - None can touch the rim. - Performed after the main conditioning drill.
After dunk, Steph chooses to do 3–4 different spots of five consecutive makes each. Informal finisher. - Shoot five consecutive makes at each chosen spot. - Emphasis on clean makes, not lucky shots. Common mistakes: Not all makes are valuable; some are 'misses just went in'. Aim for quality makes.
Transition shooting drill where player must make all shots; if misses, restart. Focus on quality under fatigue. - Shoot in transition after movement - Must make all shots, start over if miss - Finish workout with high quality mechanics