Curated Routine

Routine: Stephen Curry's Basketball Workout During The Off-Season

Routine: Stephen Curry's Basketball Workout During The Off-Season is a curated workout routine with 15 exercises including Two-Ball Read, One-Ball Read, Pickup Shooting, Leverage Release, built for repeatable training in about 21.3 min.

21.3 min15 exercisesReusable sequence

Exercise Sequence

Hover to preview0:34 - 1:05
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
1

Two-Ball Read

Sets:1Count:1Duration:30 secRest:20 secEst. duration:31 sec

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.

BasketballBall HandlingDecision MakingReactionDribbling
Hover to preview1:08 - 1:43
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
2

One-Ball Read

Sets:1Duration:30 secCount:1Rest:20 secEst. duration:35 sec

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.

BasketballBall HandlingDecision MakingReactionDribbling
Hover to preview1:43 - 2:54
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
3

Pickup Shooting

Sets:1Duration:71 secRest:20 secEst. duration:71 sec

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

BasketballShootingBalanceCore EngagementPickup
Hover to preview2:57 - 5:31
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
4

Leverage Release

Sets:1Duration:2.57 minRest:20 secEst. duration:2.57 min

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.

BasketballStrengthCoreBalanceRelease
Hover to preview5:35 - 7:06
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
5

Straight Release

Sets:1Duration:91 secRest:20 secEst. duration:91 sec

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.

BasketballStrengthSpacingBalanceRelease
Hover to preview7:16 - 9:30
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
6

Curl Shooting

Sets:1Duration:2.23 minRest:60 secEst. duration:2.23 min

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.

BasketballShootingBody ControlFootworkVariability
Hover to preview9:37 - 10:41
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
7

Spin Control

Sets:1Duration:64 secRest:60 secEst. duration:64 sec

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.

BasketballShootingBody ControlSpin Move
Hover to preview12:12 - 14:16
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
8

Variable Shooting

Sets:1Duration:2.07 minRest:60 secEst. duration:2.07 min

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.

BasketballShootingVariable AnglesRange Ladder
Hover to preview14:19 - 14:53
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
9

Two In A Row

Sets:1Hits:10 hitsRest:60 secEst. duration:34 sec

Get two in a row from each 5 spot.

BasketballShootingRow
Hover to preview14:52 - 15:16
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
10

Star Pattern

Sets:1Hits:5 hitsRest:60 secEst. duration:24 sec

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.

BasketballShootingRow
Hover to preview15:17 - 16:01
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
11

Consecutive Makes

Sets:1Hits:15 hitsRest:3 minEst. duration:44 sec

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.

BasketballShootingConsecutive MakesGame 21
Hover to preview16:14 - 21:21
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
12

21 Game Drill

Sets:1Duration:5.12 minCount:1Rest:3 minEst. duration:5.12 min

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.

BasketballShootingConditioningTransitionHeart Rate
Hover to preview21:37 - 22:47
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
13

Free Throw 60

Sets:1Hits:6 hitsRest:60 secEst. duration:70 sec

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.

BasketballFree ThrowsAccuracyNo RimPressure
Hover to preview23:30 - 24:03
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
14

5 Spot Makes

Sets:1Hits:5 hitsRest:60 secEst. duration:33 sec

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.

BasketballShootingSpot ShootingConsecutive MakesAccuracy
Hover to preview25:42 - 26:46
Sourceyoutube.com/watch?v=6mnujT_fzlY
AuthorYouTube creator
15

Make-All Trans

Sets:1Rest:60 secEst. duration:64 sec

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

BasketballShootingTransitionDrill