Curated Routine

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

Full Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights is a curated workout routine with 14 exercises including Move Stacking, 3Pt Shootout, Open Gym Run, Mobility Drills, built for repeatable training in about 3.33 min.

3.33 min14 exercisesReusable sequence

Exercise Sequence

Hover to preview4:12 - 4:57
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
1

Move Stacking

Sets:1Duration:45 secCount:1Rest:60 secEst. duration:45 sec

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

BasketballOffensive MovesCounter MovesSkill DevelopmentVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview4:59 - 5:25
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
2

3Pt Shootout

Sets:1Rest:60 secEst. duration:26 sec

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

BasketballShootingThree-PointCompetitionVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview6:24 - 7:05
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
3

Open Gym Run

Sets:1Duration:41 secCount:1Rest:60 secEst. duration:41 sec

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

BasketballScrimmageGame SimulationSkill TransferVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview15:49 - 15:59
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
4

Mobility Drills

Sets:1Duration:10 secCount:1Rest:60 secEst. duration:10 sec

Part of a feet and balance workout. Included weighted v-sit reaches and weighted pigeon stretches. - Add weight to stretches for a deeper range of motion. - Included v-sit reaches and weighted pigeon stretches.

BasketballMobilityFlexibilityLower BodyVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:01 - 16:03
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
5

Back Extension

Sets:1Duration:2 secCount:1Rest:60 secEst. duration:2 sec

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

BasketballStrengthLower BackBodyweightVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:03 - 16:09
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
6

Dead Hang

Sets:1Duration:6 secCount:1Rest:60 secEst. duration:6 sec

Recovery-style dead hang used after a high-volume day to decompress the low back and give back to the body. - Hang passively to decompress the low back. - Use it as recovery after high-volume training.

RecoveryLow BackBodyweightDecompressionVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:10 - 16:19
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
7

Foot Plank

Sets:1Duration:9 secCount:1Rest:60 secEst. duration:9 sec

Introductory foot drill from the foot balance workout; forces the arch to stabilize the rest of the foot. - Let the arch stabilize the rest of the foot. - Use it as part of foot balance and lower-limb prep.

FootArch StabilityBodyweightBalanceVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:19 - 16:25
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
8

Reverse Lunge

Sets:1Duration:6 secCount:1Rest:60 secEst. duration:6 sec

Bodyweight reverse lunge with a reach; described with lower-leg emphasis in an extended range. - Reach while stepping into a reverse lunge. - Emphasize lower-leg interaction in the extended range.

StrengthLower BodyLunge PatternBodyweightVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:25 - 16:35
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
9

Big Toe Smash

Sets:1Duration:10 secCount:1Rest:60 secEst. duration:10 sec

Soft-tissue/activation drill for the big toe, used to prepare the foot to control movement. - Smash the big toe area to get it activated. - Use it before foot-controlled movement drills.

FootBig ToeActivationMobilityVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:35 - 16:47
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
10

Calf Raise

Sets:1Duration:12 secCount:1Rest:60 secEst. duration:12 sec

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

StrengthLower BodyCalvesFoot StabilityVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:52 - 16:59
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
11

Bear Crawl

Sets:1Duration:7 secCount:1Rest:60 secEst. duration:7 sec

Crawling drill that keeps the foot super flexed in the deep crawl position; one of the movement-based foot drills. - Keep the foot super flexed in the deep crawling position. - Use the crawling position to train foot flexion.

FootBodyweightCrawlingMovementVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview16:59 - 17:05
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
12

Tiptoe Walk

Sets:1Duration:6 secCount:1Rest:60 secEst. duration:6 sec

Walking on tiptoes with the foot fully extended; described as the reverse of bear crawls. - Walk with the foot fully extended. - Contrast with bear crawls to train both foot positions.

FootCalfBalanceBodyweightVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview17:07 - 17:18
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
13

KB Swing Hand

Sets:1Rest:60 secEst. duration:11 sec

Hand-to-hand kettlebell swing with stable knees; the foot is the stabilizer navigating the pendulum flow of the weight. - Keep the knees stable throughout the swing. - Let the foot act as the stabilizer for the weight's pendulum flow.

StrengthKettlebellHip HingeFoot StabilityVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights
Hover to preview17:20 - 17:29
Sourceyoutube.com/watch?v=7aNuierUJ6Q
AuthorYouTube creator
14

KB Halo Lunge

Sets:1Rest:60 secEst. duration:9 sec

Kettlebell halo performed from a lunge with the front heel lifted, forcing calf and foot to work in tandem. - Hold the lunge with the front heel off the ground. - Keep the foot and calf working together through the halo.

StrengthKettlebellLunge PositionFoot StabilityVideoAuto ExtractedYouTubeFull Day of Training as a Pro Basketball Player-- Skill Workout, Pro Open Gym, Weights