Lebron Kevin Durant workout with a purpose. Their purpose is to constantly improve on their movement skills.

They also try to challenge their bodies to for the demands of an individual game and the demands of a long season. Although this article is explaining why Lebron Kevin Durant’s trainer uses certain exercises. After reading, you will understand the reasoning behind each exercise or drill, however, structure your program based on your immediate goals and aspirations.

 

First Watch This Video:

 

Hip Mobility – Up & Out to Squat 0:28 This is a hip mobility drill. The Left leg is going into flexion and external rotation (up and out.) This allows the body to activate the psoas muscle, which is important for sprinting. This prepares Lebron and Durant hip joints for their workout. .  The squat insures proper mobility in the hips and prepares their body for any low squat stance during their workout. In basketball, a squat stance is performed during a or during the loading portion of a jump shot.

 

Quadruped Donkey Kick 0:33 This is a glute activation drill. Their trainer is trying to turn on their glutes muscle in preparation for movement. The quadruped position (meaning hands and feet on the ground,) activates the . During the leg movement, one leg tucks under activating the psoas muscle and then goes into extension (leg moving towards back). The extension portion activates the gluteus maximus. The glutes are an important muscle for speed, athleticism and power. Due to long term sitting at a desk, plane, car, coach etc, our mind forgets how to use our glutes. This can contribute to lower back pain and decrease athleticism. In addition, if you have consistently tight hamstrings, for many, this is due to improper use of your glutes. When your glutes are weak, your hamstrings have to take on the additional load. This increases tension and stress throughout your hamstrings.

 

Standing T-spine Mobility 0:36 This is a mobility Drill for the Thoracic Spine (T-spine). The T-spine is the section your spine around your ribs. This is where the majority of spine rotation occurs. T-spine Mobility allows you to rotate side lean, flex and extend. Great basketball players have mobile T-spines. These motions allow you to change directions, twist, turn, maintain leverage and balance as you move. This drill also the hamstrings and improves .

 

Partner Quadriceps Stretch 0:41 Lebron Kevin Durant are supporting each other as they stretch their quadriceps (quads). This muscle group tends to feel tight and contracted. Particularly if you are consistently sitting for long periods of time. Tight and over contracted quads can prevent activation of the glutes. Lack of glute activation leads to a decrease in performance.

 

Standing Cable Lat Pulldown 0:42 Kevin Durant is standing in an athletic position (knees bent with feet about shoulder width) and performing a lat (lattisumus dorsi) pull down. This is the big muscle on your back that moves your arm towards your body. If you are familiar with pullups or chinups, this is a similar movement. Weak lats, will limit your athleticism and increase your chances of shoulder, low back and upper back injuries and/or pain. Your lats keep your spine stable and an instable lower spine, leaks power and decrease speed and athleticism due to inefficiency movement. Kevin is performing this exercise in a standing position to make it more functional.

 

Machine Chest Press 0:47 Kevin Durant is performing a machine Chest press, which works the chest and triceps. However, functionally, it allows Kevin to push defenders away from his body.

 

Machine Back Row 0:49 Durant is performing a movement opposite of the Machine Chest Press. It is important to work the opposite motion of any exercise. This helps prevents overuse injuries. For example, many youth performs too many presses. ie. Bench press, push-ups, and not enough pulls. (Think back exercises). Kevin is balancing his presses with this pull exercise. Notice that the machine that works as two separate machines. This makes sure Durant is not overusing his stronger side.

0:57 Lebron James is performing the Machine Chest Press

1:00 James in now performing the Machine Back Row.

 

Click Play to start at 1:05

 

1:28 Forward lunge, Curl & press by K.Durant

 

Click Play to start at 1:33 for Agility/Footwork

 

Agility Ladders – Icky Shuffle 1:33 They are now working on their footwork with a ladder drill named after Icky Woods (A former running back of the Cincinnati Bengals). Agility ladders help an athlete improve their foot speed, coordination and agility. It teaches you how to control your body mass and reinforce critical movement patterns and mechanics.

 

Agility Ladder – Side Step 1:38 This drill works on lateral movement. It teaches the body to move efficiently side to side. Notice that they are moving their hands and knees are in an athletic position (slightly bent).

 

Agility Ladder – Ali Shuffle 1:43 This drill is named after Muhammad Ali. Notice Lebron is light on his feet and using his arms in an athletic motion.

 

Agility Ladder – Quick Run 1:47 This is a footwork and hip flexion activation drill. Sprinting requires driving your knees towards the sky. They are using the agility ladder to work on proper sprint mechanics.

 

Field Work

Click Play to start at 1:51  and Watch Change of Direction Drills

As Lebron decelerates, he lowers his body and plants on the inside leg for proper efficient change of direction. 

As he accelerates, he has a perfect forward body lean. This is the perfect position for increasing speed.

 

 

Diagonal Acceleration Deceleration Cone drill 2:03 This drill teaches proper acceleration and deceleration mechanics. An athlete needs proper acceleration mechanics, which includes a forward lean while planting with the forefoot.

 

Agility ladder – 1-2, 1-2 2:09 A Footwork drill working on foot coordination

 

Defensive shuffle to sprint to shuffle 2:15 Lebron and Durant are working on proper defensive slide mechanics transferring to a sprint. Then the athlete’s transition from a sprint by decelerating then performs another side shuffle. They are learning how to transition from one movement to another.

2:46 Lebron is reliving his football past. Ha. Ha. Hopefully you can increase your performance to lebron’s level.

Now Watch and Learn