Basketball Training
Dedrick
Vanloo
Train Rose-tough. Shoot Curry-clean. A serious program for young athletes who want to attack the rim, finish through contact, and knock down shots from anywhere.
Rose-Style Explosiveness
Attack the rim like every possession is yours.
Derrick Rose changed the point-guard position with downhill speed, violent crossovers, and finishes that looked impossible. This block builds the same tools: first-step explosion, body control in the air, and the confidence to finish through contact.
- First-step acceleration off the catch
- Two-foot and same-foot takeoffs
- Euro-step, reverse, and high-arcing layups
- Plyometric safety and soft landings
- Contact finishing with a strong core
Curry-Style Shooting
Shoot with speed, arc, and repeatability.
Stephen Curry is not the biggest or fastest player on the floor, but his shot is the most reliable weapon in basketball history. The work here is about mechanics first, then volume, then pressure.
Form First
One-hand release, elbow in, ball off the index finger.
Quick Release
Catch, set, shoot - no wasted motion off the pass.
High Arc
Rainbow entry angle gives the rim a bigger target.
Volume Mindset
Make 300+ shots per session, not just take them.
Weekly Training Arc
Seven days. One clear progression.
Click a day to see the full plan. The week alternates hard and smart: explosive days, shooting days, recovery, and game reps.
Rose Explosiveness
- Dynamic warm-up: leg swings, hip openers, skips
- Box jumps: 4 sets x 6 reps, stick the landing
- Single-leg bounds: 3 sets x 10 each leg
- Lane agility: 3 reps each direction, timed
- Acrobatic finishes: reverse, same-foot, euro-step
Durability First
Train hard, but train smart.
The best ability is availability. These rules keep your knees, ankles, and hips in the game so you can keep building, week after week.
Land soft, land quiet
Every jump ends in a controlled landing. Knees track over toes, hips sit back, and the floor should not hear you land.
Progress plyos slowly
Start with two feet before single-leg work. Add height and speed only after you can stick 10 perfect landings in a row.
Warm up like it matters
A cold body is an injured body. Spend 10 minutes raising core temperature before any explosive work.
Listen early, not later
Sharp pain means stop. Soreness is normal; joint pain, swelling, or catching are not. Rest is part of training.
Sleep is recovery
Most growth happens while you sleep. Aim for 8-10 hours. Your vertical and your shot both depend on it.
The work starts now.
Pick one day. Lock in. Finish the reps. The players who improve are the ones who show up when no one is watching.
Get the Weekly Plan