FULL Basketball Workout | 45-60 Minute Drill
Summary
TLDRIn this video, the host takes us through his basketball workout routine in K Ming, China, twice a week for about 45 minutes to an hour. The workout includes stretching, ball handling, shooting drills, and three-point shots. The host shares his experience on a renovated court where he used to play, and the challenges of exercising at an elevation of 2,000 meters above sea level. The video also features a shooting drill inspired by Stephen Curry's master class and concludes with a layup and three-pointer drill, emphasizing the importance of form and efficiency.
Takeaways
- 🏀 The video is about a basketball workout routine conducted in K Ming, China.
- 🏋️ The workout is typically done twice a week and lasts between 45 minutes to an hour.
- 📍 The basketball court is significant to the speaker as it's a renovated version of where they used to play.
- 🌡️ The weather is described as breezy and chilly with a temperature of around 16°, perfect for the workout.
- ⛰️ The elevation is about 2,000 meters above sea level, which affects breathing during the workout.
- 🧘♂️ There are elderly people doing their exercises in the background, inspiring the speaker.
- 🤸♂️ The workout includes stretching, ball movement, ball handling, shooting, layup drills, and three-point shots.
- 🏀 The speaker mentions following Stephen Curry's master class for the shooting drill.
- 🎯 The shooting drill involves hitting shots from various spots on the court to improve form and accuracy.
- 🏃♂️ The layup drill emphasizes fundamentals and ball control, simulating in-game scenarios.
- 🔄 The workout concludes with a three-pointer drill and finishing with consecutive free throws to simulate end-of-game situations.
Q & A
Where is the video being filmed?
-The video is being filmed in K Ming, China.
How often does the person in the video usually do this basketball workout?
-The person usually does this basketball workout twice a week.
What is special about the basketball court in the video?
-The basketball court is special because it used to be a tennis court and has been repurposed into multiple basketball courts. It is also the place where the person used to play almost every day after school.
What is the weather like during the workout?
-The weather is described as a breezy 16°, which is perfect for the workout but a bit chilly on the fingers.
What is the elevation of the location where the video is filmed?
-The elevation is about 2,000 meters above sea level.
How does the high elevation affect the person during the workout?
-The high elevation causes a lack of oxygen in the air, making it harder to breathe and recover after exertion.
What is the structure of the basketball workout routine described in the video?
-The workout routine includes stretching, ball movement, ball handling, shooting, layup drills, and three-point shots.
Who are the old people doing exercises in the background of the video?
-The old people are doing their Wu dance, which is described as a martial arts-like exercise, and their activity is seen as motivational and inspirational.
What is the Stephen Curry master class mentioned in the video, and how is it related to the shooting drill?
-The Stephen Curry master class is a training program that the person followed for the shooting drill. It involves hitting five consecutive shots from different locations on the court to fix form and improve shooting skills.
What is the purpose of the elbow shot pullup drill in the workout?
-The elbow shot pullup drill is designed to replicate an in-game change of possession scenario where a quick pullup shot is needed after a fast break.
How does the person end the workout routine?
-The person ends the workout by hitting 10 three-pointers and then finishing with two consecutive free throws.
Outlines
🏀 Basketball Workout in K Ming, China
The video script introduces a basketball workout routine conducted in K Ming, China, twice a week, lasting approximately 45 minutes to an hour. The setting is a renovated basketball court where the narrator used to play tennis. The weather is described as breezy and chilly at 16°, with an elevation of 2,000 meters above sea level, which affects breathing during the workout. The workout includes stretching, ball movement, ball handling, shooting, layup drills, and three-point shots. The narrator also reflects on the changes to the court and the inspirational sight of elderly people practicing their Wu dance in the background.
🏋️♂️ Advanced Ball Handling and Shooting Drills
This paragraph delves into the specifics of the workout, starting with advanced ball handling exercises to warm up the arms and ensure fluency of motion in cold weather. The routine includes between-the-legs dribbling, figure eights, and inverse figure eights to minimize bounces and improve control. The shooting drill follows Stephen Curry's master class, focusing on hitting five consecutive shots from different spots: close range, mid-range, free throw line, and three-point line. The workout emphasizes form and efficiency, with a 30-minute completion time for the shooting drill.
🏃♂️ High-Intensity Layups and Pull-Up Drills
The script continues with a high-intensity layup drill, which involves doing five left-handed layups, two free throws, and then five right-handed layups, ensuring proper ball control and adherence to basketball fundamentals. An elbow shot pull-up drill is introduced, simulating an in-game change of possession scenario, requiring quick mid-range shots followed by free throws to practice shooting while out of breath. The workout concludes with a three-pointer drill, aiming for efficiency in shooting 10 three-pointers in the least amount of time, followed by two consecutive free throws to end the session.
Mindmap
Keywords
💡Basketball workout routine
💡Elevation
💡Ball handling
💡Layup drills
💡Three-point shots
💡Stephen Curry master class
💡Free throws
💡Dribbling
💡Figure eight
💡In-game scenario
💡Pull-up shot
Highlights
Introduction to a basketball workout routine in K Ming, China.
Special significance of the old basketball court that has been renovated.
Description of the weather conditions: a breezy 16° and the effect of 2,000 m elevation.
Outline of the workout components: stretching, ball movement, shooting, and layup drills.
Mention of the local community's morning exercises and their inspirational impact.
Explanation of the altitude's effect on breathing during physical exertion.
Ball handling exercises to warm up and ensure fluency of motion.
Advanced ball handling techniques including figure eight and inverse versions.
Combo drills to improve movement and direction changes with the ball.
Stephen Curry's master class influence on the shooting drill.
Description of the shooting drill focusing on form and consecutive shots.
Transition to layup drills emphasizing fundamentals and control.
Importance of replicating in-game scenarios during free throw practice.
Elbow shot pullup drill simulating in-game change of possession.
The challenge of shooting efficiency and the goal to improve speed.
Final three-pointer drill and the focus on shooting under fatigue.
Conclusion of the workout and reflection on the personal significance of the court.
Closing remarks and anticipation for future sessions.
Transcripts
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[Music]
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[Applause]
[Music]
what's going on guys today I'm in K Ming
China and I'll be running
through my
daily basketball workout routine um not
really daily more of like a weekly thing
twice every week um this workout takes
about 45 to an hour 45 minutes to an
hour um today is a special day because
we're in the old basketball court that I
used to play in actually this is new
they renovated the area but um this is
the same place that I used to play in so
the current temperature is a breezy
16° perfect weather um a little chilly
on the fingers I haven't felt that in a
while um and the current elevation is
about 2,000 m above sea level so coming
from Good Old Singapore we're going to
see how long I can last and not be out
of breath today the workout will consist
of
stretching a little bit of ball movement
ball handling shooting layup drills and
three-point
shots so follow along and I'm going to
lace him up and get on to the court
let's
[Music]
go so it's crazy I used to play here
um almost every day like after school
this court that I'm on right now used to
be a tennis court um but now they they
repurposed it all to being U multiple
basketball courts which is quite cool um
the main one that I'm playing on
actually has um some old grandmas and
grandpas doing their exercise in the
morning you can hear that in the
background that's what that noise is um
they're doing their Wu dance which is
kind of like like a it's like a martial
arts sort of thing which is quite cool
cuz at their age they're still working
out so that's that's very very
impressive and very motivational and uh
inspirational for us young Bloods to
keep going so the difference in altitude
causes sort of a lack in oxygen in the
air so whenever we whenever I I exert a
little more uh it gets a little harder
to breathe so I haven't really felt that
too much since I've been back but I'm
going to see if this work out if I can
get through this workout without being
like too
breathless so after we finish stretching
we're going to move straight into ball
handling the first few exercises are
just to get the hands active making sure
that you're fluent with the motion you
know moving back and forward front and
back just to make sure that your your
arms are warmed up um and that you know
it's in a cold weather so we want to
make sure that you know you're warmed up
well and that the hands will remain
active so here we just doing a between
the leg simple exercise then we'll move
on to a little more slightly Advanced um
where we have alternating alternating um
between the legs and then we do it front
in and out uh this are just little clips
of um the extensive workout that um I
had this took about 30 minutes um once
again we're going to slightly more
advanced workouts um between the legs
trying to do it in one motion so um
minimal amount of bounces here you can
see figure eight um and then the inverse
version of it as well
[Applause]
so moving on we have the um the smaller
figure eight which is basically just a
repetitive bounces um making sure that
your fingers are um have the right power
and the right strength and just do it
until failure it doesn't matter if you
um fail the RS uh you just pick up the
ball and keep going again um once again
you want to do an inverse number eight
as well because you want to have that
shift of movement the shift of Direction
just to be able to be more um fluent or
or fluid with the ball
next we move out to more combo drills so
you want to have a in out between the
legs behind the back motion here we have
more movement where we go between the
legs in the shift of
direction we're about 15 minutes in
already breaking a sweat which is crazy
going hard you know almost done with the
dribbling a little bit more and then
we'll be getting into shooting practice
so for this part of the shooting drill I
actually followed the Stephen Curry
master class which I will link in the
description below but basically you have
to hit um five consecutive shots from a
close range So within the restricted
area and then you move out to in between
the free throw and the restricted area
hit five shots as well from there and
it's just really to to fix your form get
the form there form shooting basically
and um after the in between of the free
throw and the restricted area you move
out to the free throw line um hit five
shots from there and then move it on to
the the three-point line so basically um
25 easy shots um actually 20 easy shots
because it's from four locations um
similar to the the one that steth Curry
did in his video um and you want to hit
them from the three locations as I will
mention later on in this video
um from each different angle uh in in
the master class he did mention that you
will hit it from all five but because of
time and we just hit it from the three
locations so that's one
set we're going to hit all three sides
and then we'll move on to layups
[Music]
all right guys so just finished with the
shooting um took about 30 minutes so now
now taking a little break honestly
feeling okay I feel like it's mostly um
it's hard to get out of breath here but
once you get out of breath it's a little
harder to um recover from it cuz the air
is so thin um so looking forward to this
next bit because it's literally just me
sprinting most of the time I won't go
too hard because you know uh Health
purposes don't want like pass out um
yeah I think that was good the rim here
is like perfect height so that's over
there is where we used to play um
basketball but if you didn't hear what I
said in the earlier because the
background noise was a little loud the
current temperature is about 16° I think
it's a little higher now um after a few
minutes but I think it's around 17 18°
so that's why I'm wearing this and um
yeah K Ming's elevation is about 2,000 M
so two 2 km above sea level so that's um
very thin and some places in yudan which
is where King is um is actually higher
than that so that's pretty crazy but um
yeah this basketball court is just it's
just so meaningful to be able to play
back on this court and you know seeing
the Improvement that I I've had since
the last time I've played here has been
phenomenal um and yeah hope you hope you
guys um taking the views taking
everything and we'll be moving on to
layups and all that fun stuff so the
layup drill is actually pretty simple um
you can see me here doing um five left
handed layups hit two free throws and
then move on to five right-handed layup
so just fundamentals here we want to
make sure that we're not traveling when
um you go up for a layup you want to
make sure that I have good ball control
and then here we just hit two simple
free throws back to back making sure
that you hit them um using your normal
free throw routine so that it replicates
an in-game scenario where you may be out
of breath during the you go in for a
charge maybe you get an N1 and you just
want to replicate sort of that that um
in-game scenario where you have to catch
your breath before shooting that free
throw so here I'm hitting my five
right-handed layups and then hit my two
free throws after that as
well okay so next up we have an elbow
shot pullup drill that I kind of came up
with with myself and I'm still working
on making it the most efficient drill um
you know because I just started it but
basically what I do is I run to half
court and try to replicate an in-game
change of possession sort of scenario
where we just get the rebound and we're
charging down the court and we want to
have a a quick pullup shot um so we just
trying to replicate that that mid-range
shot and after you hit five of those
consecutively we want to hit a couple
free throws once again just to being
able to be out of breath and hitting
those free throws is very important so
that's that and next up we go back to
hitting five layups on both sides using
the right hand and the left hand um as
well as hitting um both your free throws
in between both five shots so once again
just a lot of replication of How It's
like playing in a game and we go back to
the pull-up shots so this is a change of
Court basically they they closed the
other court because they had some
activity going on so to move out but
interesting enough it's it's fun because
um you know this is the CHT that I
actually used to play on last time and
it's it's a lot different now so being
able to actually put up shots on this
old court has been yeah something that's
been really cool um but right here I'm
just hitting my final two free throws
before we move into the three-pointer
drill which is a very simple drill it's
just catching and shooting um 10
consecutive three-pointers okay not
consecutively but um just trying to
shoot it in the least amount of time um
possible I think I took about 10 minutes
to hit 10 um free throws I mean
three-pointers so uh trying to
definitely work on that efficiency you
know making it sort of faster and and
one one three one three-pointer a minute
is is not great but I'm trying to just
improve that um but after hitting 10
three-pointers you just go back and end
off the day by hitting um two
consecutive free throws once again so
that's the workout hope you guys enjoyed
and I we'll see you guys soon
[Music]
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