4-Year Hoop Dreams Self-Development System

Basketball physical and skills development workout videos

Last week I wrote an article about the strength and mobility system I’ve been working on for basketball.

This week I’m focusing on filming both the physical and skill development workouts.

Basketball skills are much easier to teach by video. Seeing video demos of all the strength/mobility exercises may help, too.

The first 3 videos cover control of the ball, with PRECISE MEASUREMENTS you can use to achieve a professional level at these fundamentals.

Video 1 of 10: Dribbling System and TESTS

Video 2 of 10: Passing System and TESTS

Video 3 of 10: Form Shooting/Test

Scheduling: These first 3 systems are easy to recover from, so I think it’s fine for a young player to work on them daily until they can pass their tests.

The next video covers how to bring your offensive footwork to a professional level. This is mainly achieved through study of your heroes in SLOW MOTION until you understand exactly what their feet are doing, then back-and-forth studying and practicing till you’re around that level. The video shows the first 3 examples I suggest mastering:

Video 4 of 10: Go-to Moves

Scheduling: Recovery comes more into consideration with go-to moves since professional-level go-to moves require elite explosion. I think up to 3 days per week will actually work better than daily.

The subject of jumping and dunking in basketball games then gets more specific than just “jumping,” and I look forward to adding even more detailed videos on this. The first video covers the 4 basic levels I coach:

Video 5 of 10: Jump/Dunk

Scheduling: This requires the most intensity of all, and I believe 1-3x per week will work better than daily.

The strength/mobility system breaks up into 4 different workouts:

Video 6 of 10: Main Strength Workout

Video 7 of 10: Accessory Strength Workout

Video 8 of 10: Mobility Workout

Video 9 of 10: Upper Body Workout

A sample schedule could be:

Monday Main Strength

Tuesday Accessory Strength

Thursday Mobility

Friday Upper

However, basketball schedules can be all over the place, and THIS PROGRAM IS DESIGNED WITH THAT IN MIND.

Each workout is unique and short or streamlined, so you could even do them RIGHT AFTER PLAYING.

If you’re going to put in all the work, we should think about the bigger picture of sports, so in the final video I cover my pre- and post-game which can help you perform better and have more positive effects in the lives of yourself and others.

Video: 10 of 10: Pre- and Post-Game Self-Reminders

Regardless of whether you play sports or not, I hope these 10 videos add value to your life and to those around you.

Yours in Solutions,

Ben

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