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Although he spends lots of time in the weight room developing protective muscles and explosive abilities, Dwyane Wade is a basketball player first. So, he begins every workout with a thorough 45-minute on-court skill and conditioning session.
“We are building a basketball player; we are not building a bodybuilder or weightlifter,” says Tim Grover, owner of ATTACK Athletics and Dwyane’s off-season strength coach. “The emphasis has to be on his sport first. So the court work and the stuff he is known for—[what] he gets paid for and the fans enjoy—should be emphasized first, before he ever enters the weight room. We have him on the basketball court getting his conditioning up, working on different aspects of his game [and] all the stuff that he uses in the game—then [we try] to add something new. When you are a great athlete and you can master the fundamentals, then you have a Michael Jordan, you have a Dwyane Wade or a Kobe Bryant.”
Train like Dwyane and polish your skills at the beginning of your workouts by using his on-court routine below.
Check out Dwyane’s entire workout here.
On-Court Skills and Conditioning
Work on the following skills in all directions for specified duration. Maintain high intensity throughout.
• One-Dribble Pull-Up Shots
• Two-Dribble Pull-Up Shots
• Change-of-Direction Dribbling
• Free Throws
• Full-Court Dribbling
• Drives to the Hoop
Duration: 45-60 minutes