The Exact Workout I’m Using To Return To College Basketball

Workout Summary

The video follows the creator through a roughly 30–45-minute basketball workout—his first gym session after a long break as he prepares to return to college basketball. He keeps the pace controlled to ease his knee back into basketball movements.

Warm-Up and Mobility

He begins with Cossack squats, springy lunges, resistance-band monster walks and side steps, and toe taps to loosen his hips and activate his legs.

Ball Handling

He works through low, controlled dribbles and pound-dribble variations, sharper “jolt” dribbles, walking dribbles, and in-and-out crossovers. The focus is on regaining control and feel rather than moving at full speed.

Finishing

He practices regular and reverse Mikan drills, followed by Euro-style variations. Next, he works on double moves into pro-hop finishes and more athletic jump finishes, then soft floaters. He limits his explosiveness to build confidence in his knee.

Shooting

The shooting portion includes:

• About 10 three-pointers, 10 shots from around the free-throw-line area, and 10–15 free throws.
• One-dribble jump shots from five spots, for 30 shots total.
• Paint turnarounds, followed by another 30 one-dribble shots from five spots.
• Snake-style pick-and-rolls and shooting footwork for coming off screens, practiced from both sides.
• More free throws to finish.

Wrap-Up and Assessment

He says the session was meant to restore his touch and feel for the game, covering ball control, finishing, midrange shooting, and movement. He estimates he made about 90% of his shots, though he thinks his real jump-shot percentage would be closer to 80%. His goal is to raise it to 85–90%.

He identifies releasing the ball too late—often on the way down—as an issue. He also says he needs to improve his mobility and gradually increase workout intensity while protecting his knee.

The creator plans to document future workouts as he works toward a likely JUCO start and hopes to climb back toward Division I basketball. He also promotes the Project X app, where viewers can follow his workouts.

Presenter/source: The video’s creator, from the 2am in Florida channel.