DISCIPLINE. DEVELOPMENT. DEDICATION.
“The work you put in today becomes the player you are tomorrow.” — Trent Davis
Every player has a story. This is the work behind mine — and the training program I'm sharing to help other players improve their game, build confidence, and become more complete basketball players.
Inspired by the dedication and competitive mentality of Kobe Bryant and Michael Jordan, this program focuses on ball handling, shooting, finishing, athletic development, basketball IQ, and recovery.
“I've failed over and over and over again in my life. And that is why I succeed.”
— Michael Jordan
Failure is part of development. Missed shots, turnovers, difficult practices, and setbacks are opportunities to learn. What matters is how you respond and whether you keep working to improve.
“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”
— Kobe Bryant
Basketball is about more than individual achievements. It's about learning, pushing yourself, being a good teammate, and inspiring others through your actions.
Original quote — Trent Davis
“Don't focus on being better than everybody else. Focus on becoming a version of yourself that your past self wouldn't recognize.”
The goal isn't to improve overnight. The goal is to build better habits, learn from mistakes, and make progress one day at a time.
Schedule: 5 training days, 1 light recovery day, and 1 full rest day.
Equipment: Basketball, hoop, comfortable athletic shoes, water, and optional cones or markers.
Goal: Improve control, coordination, and confidence with both hands.
Right-hand pound dribbles — 3 × 30 seconds
Left-hand pound dribbles — 3 × 30 seconds
Low dribbles — 2 × 30 seconds per hand
Crossovers — 3 × 30 seconds
Between-the-legs dribbles — 3 × 30 seconds
Behind-the-back dribbles — 2 × 30 seconds
Right-hand speed dribble — 4 trips
Left-hand speed dribble — 4 trips
Crossover into acceleration — 4 trips
Retreat dribble into attack — 4 trips
Change of direction into a drive — 8 repetitions per side
Rest as needed to maintain control and good technique.
“You don't get better by avoiding your weaknesses. You get better by facing them.”
— Trent Davis, original quote
Focus: Keep your head up, protect the ball, and develop confidence with your weaker hand.
Goal: Develop consistent shooting mechanics and finishing ability around the rim.
Close-range form shots — 20 makes
Short-range shots — 15 makes
Midrange shots — 5 makes from each of 5 spots
Catch-and-shoot practice — 15 makes
Free throws — 20 attempts
Right-side layups — 10 makes
Left-side layups — 10 makes
One-dribble finishes — 5 makes per side
Reverse layups — 5 makes per side, if comfortable
Jump-stop finishes — 5 makes per side
“I've always believed that if you put in the work, the results will come.”
— Michael Jordan
Focus: Build good habits, practice both sides, and track your makes instead of rushing through repetitions.
Goal: Improve strength, balance, coordination, and controlled acceleration.
Short accelerations over 5–10 yards — 4 repetitions
Defensive slides — 3 × 10 seconds
Forward and backward movement — 3 × 15 seconds
Single-leg balance — 2 × 20 seconds per leg
Bodyweight squats — 2 × 10
Reverse lunges — 2 × 8 per leg
Glute bridges — 2 × 12
Calf raises — 2 × 12
Push-ups — 2 × 6–12
Plank — 2 × 20–30 seconds
Rest between exercises and prioritize proper technique.
“Great things come from hard work and perseverance. No excuses.”
— Kobe Bryant
Focus: Develop a strong foundation while respecting your body's limits. Training through pain isn't a badge of honor.
Goal: Turn individual moves into useful basketball skills.
Crossover into a drive — 8 repetitions per side
Hesitation into a drive — 8 repetitions per side
Between-the-legs move into a drive — 6 repetitions per side
Retreat dribble into an attack — 6 repetitions per side
Strong-hand layups — 8 makes
Weak-hand layups — 8 makes
Jump-stop finishes — 6 makes
Change-of-direction finishes — 6 makes per side
Catch-and-shoot — 15 makes
One-dribble pull-ups — 5 makes per side
Free throws — 10 attempts
Spend 5–10 minutes watching basketball footage. Study spacing, reading defenders, creating driving lanes, passing decisions, and defensive positioning.
“You have to expect things of yourself before you can do them.”
— Michael Jordan
Focus: Don't just learn moves. Learn when and why to use them.
Goal: Combine the skills developed throughout the week.
Crossover into acceleration — 5 repetitions per side
Hesitation into acceleration — 5 repetitions per side
Change of direction into a pull-up — 5 repetitions per side
Form shots — 10 makes
Midrange shots — 15 makes
Three-point shots — 10 makes from a comfortable range
Free throws — 15 attempts
Right-hand layups — 5 makes
Left-hand layups — 5 makes
Change-of-direction finishes — 5 makes per side
Write down:
One skill that improved
One weakness to work on
One mistake you want to reduce
One goal for next week
“You miss 100% of the shots you don't take.”
— Commonly attributed to Wayne Gretzky
Focus: Keep learning, stay consistent, and review your progress without putting unnecessary pressure on yourself.
Goal: Stay connected to basketball while allowing your body to recover.
Easy shooting — 10–20 minutes
Comfortable ball handling — 5–10 minutes
Gentle mobility — 5–10 minutes
Optional easy walk
“Rest is part of the work. You can't build your best game if you never give yourself time to recover.”
— Trent Davis, original quote
Keep the session relaxed. If you feel unusually tired or sore, take the day completely off.
Goal: Recover physically and mentally.
No required basketball workout
Eat regular, balanced meals
Drink water throughout the day
Get enough sleep
Prepare for the next week
Rest is part of getting better. More training isn't always better training.
Record your results weekly under similar conditions.
Category
Progress check
Ball handling
Clean repetitions in 30 seconds
Weak hand
Control and consistency
Free throws
Makes out of 20
Layups
Makes out of 10 per side
Shooting
Makes from the same spots
Consistency
Training sessions completed
Reflection
Biggest improvement of the week
“Your future is built by the decisions you make when nobody is watching.”
— Trent Davis, original quote
I believe becoming a better basketball player means committing to the process. Every repetition, every lesson, every setback, and every improvement becomes part of the journey.
You don't need to be the best player today. You need to keep learning, stay consistent, and work toward becoming the player you know you can be.
This program is for players who want to develop their skills, build better habits, and take their basketball journey seriously.
The work is yours. The progress is yours. Keep building your game.
— Trent Davis 🏀
Training guidance is general and should be adjusted to each player's experience, fitness, and health. Recover properly, and seek qualified guidance when returning from injury.