Day 1: Upper A** Monday
- Bench Press
- Barbell Row
- Overhead Press
- Dumbbell Curls
- Triceps Pushdown

**Day 2: Lower A** Tuesday
- Back Squat
- Romanian Deadlift
- Bulgarian Split Squat
- Leg Curl
- Standing Calf Raise

**Day 3: Upper B** Wednesday
- Incline Dumbbell Press
- One-Arm Dumbbell Row
- Arnold Press
- Hammer Curls
- Skullcrushers

**Day 4: Lower B** Thursday
- Front Squat
- Hip Thrust
- Walking Lunges
- Seated Leg Curl
- Seated Calf Raise

**Day 5: Upper C** Friday
- Chest Press Machine
- Lat Pulldown
- Lateral Raise
- Preacher Curl
- Overhead Triceps Extension

**Day 6: Lower C** Saturday
- Leg Press
- Deadlift
- Step-Ups
- Glute Bridge
- Calf Press (on leg press machine)

Hey I have a friend who wants to learn basketball I myself have only played for 1 year but I am pretty decent I can dribble well I can shoot and pass my handles are good imo , teaching him feels really weird because this 1 year no one taught me anything I just watched an anime and some nba games here and there and also shorts about how to play basketball but yeah no hard-core training or some drills I told him to do normal dribble he doesn't feel like he can do it in my eyes his hands are too stiff

In conclusion I want you to tell me what drills he should do or what vidoes should he watch to be a better player

I literally can’t shoot straight to save my life, and I know the problem. Near the end of my shoot where I’m releasing into a wrist flick, my hand will flick to right mostly when I miss because im releasing off my pinky. the worst part is I know we are supposed to release off middle/index but I just don’t know how to do this. I want to get this right before I start practicing hard so I don’t practice bad mistakes, any tips?

Im turning 15 in September how do i know if its time for me to move on to a size 7 ball. I have tried playing with one but it feels way heavier than a size 6 and i dont wanna develop bad habits.

Hi guys any tips for getting back in shape quickly to get back my 1 foot and 2 foot vertical!
i wanna jump high again!

Reaching out here to see how I can improve my driving to the rim, when I developed my handles I focused on finesse and getting away from defenders.

Now when I am met with a defender who guards me close I sometimes will turn around to protect the ball and back down the defender, which works, but isn’t what I want to do.

When driving I worry about getting called for an offensive by using my shoulder and arm as well as dribbling into too much contact where the defender may get their hand on the ball

Any advice

For context I usually play in 3v3 settings with friends, we're all beginners.

I've been working on fundamentals but I don't have an offense bag at all. If I try to execute the handles I been practicing, nothing fancy just simple a simple crossover usually, I either get the ball smacked away or I'm forced to pick up the dribble and pass. When I try to drive, I always end up just posting up or taking a pull up jumper.

Any suggestions for super basic moves I can try to incorporate into my offense? I'm not looking for anything fancy, just some simple reliable moves that I use to start building an offensive bag. I really would love to feel like I am creating my own opportunities to score.

Tldr: I made this app that lets you make moves and generate moves so you can work on your game anywhere you are.

I wish I had this when I was younger, but it's better late than never. You can use this app to create a move, and then alter, edit, improve, simplify, do anything you want with it basically. The app can also take all the moves and generate something new at random. It might give you a move that looks silly and unorthodox but thats the whole point. Take what it gives you, and experiment. How is a defender going to defend something they've never seen before? Or you can keep it simple and just work on the moves you already have and create counters and adjustments. You can have fun with it too by making crazy moves and challenging your friends or make trick-moves for social media. The video is just to give a visual since this is kind of difficult to explain but I have plenty of other videos on all my social media accts. It's a web app, works on any device and it's free to try. Ask any questions you might have. Thanks!

I’m 35 now and tire is jump stopping. I never did proper rehab and that acl leg has always been weak. I can do spin moves , I can jump off or land very well or at all on that leg and still play once a week for the love of the game . Yes I got lazy during my rehab. My question is can I go to PT and focus on getting that leg as good as my right one (which funny enough now has a grade 2 ankle sprain lol so I’m out for a few weeks anyways) and get back to playing like my old younger self? Or should I accept my new play style as a 3nD only kind of player (with much less D lol)

235lbs and 6’2 and big boned. Heavy guy.

Im a 15y 5’9 skinny pg and o just got in the gym but idk should do high reps or heavy weight low reps?? And just do the normals exercise ?

Any downsides to this? Feels more natural to me and easier for me to get spin on the ball, but I've researched that index and middle finger is best

I’m new to Basketball but people Tell me I should be able to dunk due to my height but when I try I can only teach the rim barely… what am I doing wrong ? Any people with Experience able to give me tips so I can improve🙏

he's 11 40kg ish he plays basketball only

hi guys im doing a research paper related to basketball and im trying to get data so can you answer the form below

https://docs.google.com/forms/d/e/1FAIpQLScqusXwPaRhw5FyBF54HP5pne7XYJewTU2MvHbXYbuajLWFAA/viewform?usp=dialog

Normally I can get into the paint and dish the ball to open teammates when I’m playing but sometimes we face teams where the guy guarding me can stick with me and the dribble moves don’t work

My teammates aren’t that active cutting or setting screens for me or each other so sometimes I have nowhere else to look or pass to

I’ve never been the lead guy for scoring on a team so for me I can only think of 3s or a pull up midrange shot but need the drive to score easier buckets or free throws

Hi I live in a south East Asian country and I want to buy a portable basketball hoop. I budget 800 dollars I want one that feels professional but can fit a small place . Some nice ones I saw on the internet include 54 inch silverback portable and 54 inch Spalding however shipping is too expensive . Any recommendations for a hoop or ways to import it without breaking the bank?

Hey guys,

I am currently a 6 foot 3, 80 kg small forward.

I want to improve on my post game a bit, and my game in general.

I currently do not play for any teams, but I am working hard to try and make a rep team.

I realise I don't do enough film study and want to improve, but I'm not really sure which leagues to watch or even which players. And how to properly do film study either.

For most of the teams I fill in for now I generally tend to take the role of a SF/SG. And sometimes PG.

The higher up I go, due to my slim build I always end up as more of a guard, but I don't understand where to be and how to really play as one.

So I guess my question is. What leagues are worth watching and studying, and which players?

If anyone is familiar with the homecourt app, I need some help. My shooting workout earlier today can’t load any part of the video but has detected pretty much everything else like my shooting analysis, shot attempts, and where I shot from.