FULL Basketball Workout | 45-60 Minute Drill

Summary

In 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

00:00

🏀 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.

05:03

🏋️‍♂️ 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.

10:04

🏃‍♂️ 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.

Keywords

💡Basketball workout routine

A basketball workout routine refers to a series of exercises and drills designed to improve a player's skills and physical fitness for the sport. In the video, the speaker describes a weekly routine that includes stretching, ball handling, shooting, layup drills, and three-point shots, which are all essential for enhancing basketball performance.

💡Elevation

Elevation, in this context, refers to the height of a location above sea level. The video mentions an elevation of about 2,000 meters, which affects the oxygen levels in the air and makes it harder to breathe, especially during physical exertion. This is a critical factor for the speaker as it influences his workout experience.

💡Ball handling

Ball handling is a fundamental basketball skill that involves controlling the ball with one's hands while moving. The script describes various ball handling exercises, such as moving the ball back and forth and alternating between the legs, which are crucial for developing dexterity and agility on the court.

💡Layup drills

Layup drills are specific basketball training exercises aimed at perfecting the technique of scoring by laying the ball up into the basket. The video script includes a layup drill where the speaker performs five left-handed and right-handed layups, followed by free throws, to simulate game situations.

💡Three-point shots

Three-point shots are attempts to score from beyond the three-point line in basketball, which is worth more points than regular shots. The speaker's workout includes a drill of shooting ten three-pointers, emphasizing the importance of this high-scoring shot in the game.

💡Stephen Curry master class

The Stephen Curry master class is a reference to a training program or method inspired by NBA player Stephen Curry, known for his exceptional shooting skills. The video script mentions following Curry's method for a shooting drill, highlighting the influence of professional players on training routines.

💡Free throws

Free throws are unopposed attempts to score points in basketball, awarded during foul situations. The script describes incorporating free throws into the workout routine, emphasizing the importance of this skill for maintaining composure and accuracy under pressure.

💡Dribbling

Dribbling is the act of bouncing the ball continuously while moving in basketball. The video mentions a dribbling phase of the workout, which is essential for improving ball control and court navigation skills.

💡Figure eight

In basketball training, a figure eight drill involves moving the ball in a figure-eight pattern around the legs to enhance ball-handling skills. The script describes a smaller figure eight drill to ensure finger strength and control.

💡In-game scenario

An in-game scenario refers to a situation that one might encounter during an actual basketball game. The video script mentions drills designed to replicate such scenarios, like sprinting, quick pull-up shots, and shooting free throws out of breath, to prepare for real game conditions.

💡Pull-up shot

A pull-up shot in basketball is when a player stops mid-dribble and jumps into a shot without coming to a complete stop. The speaker describes a drill to practice this mid-range shot, simulating a change of possession and the need for quick scoring opportunities.

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]