The Secret Behind Dwyane Wade's Slashing Drives

May 13, 2013

Dwyane Wade  made his name in the NBA by being incredibly explosive with the ball in his hands. Whether he's driving to the rim for one of his epic high-flying finishes or penetrating the defense to dish the ball to an open teammate at the perimeter, Dwyane is lethal when he puts the ball on the floor.

Dwyane's offensive speed and slashing ability are derived from his focus on single-leg strength and power. The running and jumping involved in basketball require a player to rapidly generate force into the ground by pushing off with one leg. Very rarely does a player push off with two legs at the same time.

Tim Grover, owner of ATTACK Athletics and Dwyane's off-season performance coach, has designed the perfect workout to develop single-leg power. “I want him to generate as much force as possible, not only from a single-leg jump, but also from a running standpoint,” Grover says. “Our workout is geared toward a lot of firing of the hamstrings and glutes, and by bringing the leg all the way back.”

The key component of Dwyane's workout is the Alternate Explosive Leg Press, which forces him to rapidly fire both legs as fast as possible for a specified period of time. Following a set, he told us, "Man, this burns like crazy, but I know it is great for my legs once I'm out there on the court."

Learn to slash like D-Wade the next time you go head-to-head with your opponent:

Alternate Explosive Leg Press

  • Assume position on Alternate Leg Press machine with knees bent at a 90-degree angle
  • In alternating fashion, explosively extend each leg completely, making sure to achieve a 90-degree knee bend with opposite leg
  • Continue in alternating fashion for target reps within specified duration

Sets/Reps: 3x15 each leg within 20 seconds rest

Coaching Point: Bring knee to minimum of a 90-degree angle on each rep

Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Must See
Michael Jordan: Mind of a Champion
Views: 546,452
Derrick Rose Explains How He Stays Positive
Views: 6,036,397
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,829,964

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,378
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

8-Exercise Advanced Chest and Back Workout

Abby Wambach's Strength and Speed Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Use Wave Loading to Take Your Strength to the Next Level

The Top 10 Mistakes Athletes Make in the Weight Room

Speed Drill of the Day: Weighted Arm Swings

How to Recover From a Soccer Game or Workout

Build Muscle With the 2-Second Pause Workout Program

The 4 Best and Worst Cable Machine Exercises

Todd Durkin's Complete Football Strength Training Program

Build Bulletproof Chest Strength With This Unconventional Method

Speed Drill of the Day: Reverse Lunges

Train Like a Pro: MLS Soccer Strength Program

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Not Making Bench Press Gains? Try These Strategies

Get Faster With This Weightlifting Technique

3 Keys to Better Softball Workouts

2 Brutal 10-Minute Workouts That Deliver Serious Results

Build Strong Legs with the Leg Press Lockdown Workout

3 Reasons Why You Should Do Full-Body Workouts

Use Sled Pushes to Increase Speed, Strength and Power

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Paul Rabil's Powerful Rotational Strength Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

5 Quick Workout Fixes for Faster Muscle Growth

Is It Too Soon for Olympic Lifts?

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

3 Tips to Blast Through Training Plateaus

3 Habits of Highly Successful Coaches

4 Tips for Reducing Deadlift Back Pain

How You Can Olympic Lift With an Injury

Kevin Love's In-Season Workout

Jump Higher After a Month With These 3 Exercises

Increase Athletic Strength with Rotational Bodyweight Training

Tobin Heath's Powerful Leg Workout

Build a Strong Upper Body With These Landmine Exercises

How to Use the Pallof Press for an Iron Core

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Baseball Strength Workout Program

Abby Wambach's Soccer Power Workout

Build Athletic Strength with the Playground Sandbag Workout

Get Faster to Pitch Harder

3 Keys to a Solid Squat Setup