Kevin Durant's Balance Training

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Despite being selected second overall in the 2007 NBA Draft, Kevin Durant knew he had plenty of room to improve. Early into his professional career, Kevin committed himself to adding muscle, getting stronger and improving his toughness near the rim.

Often on the floor or knocked out of position during his rookie season, Kevin can now finish strong, hold his ground and battle with the big boys down low. This success is a direct result of Kevin's focus on developing fullbody strength, core stability and balance in every workout during his three successful seasons in the NBA.

Watch a video interview with Kevin Durant about NBA training

Below are the key exercises Kevin used to go from rag doll to NBA All Star.

Single-Leg Dumbbell Curl-to-Press

• Balance on one leg, holding dumbbells at sides with palms facing forward
• Curl dumbbells to shoulders, then press them straight overhead as you rotate palms to face out
• Slowly lower dumbbells to start position through same movement pattern
• Repeat for specified reps

Sets/Reps: 3x4-6-8 [switch legs halfway through each set]
Coaching Points: Keep balancing knee slightly bent // Don't swing dumbbells // Don't overarch back during press

Three-Way Med Ball Single-Leg Romanian Deadlift on Airex Pad

• Standing on one leg on Airex Pad, hold med ball in front
• Keeping back flat, shoulder blades together and balancing leg slightly bent, fold at waist and bring med ball toward one of three cones set up in front of you
• Return to start position; perform movement to each of the other two cones
• Repeat for specified reps
• Perform set on opposite leg

Sets/Reps: 2-4x5-7 each leg
Coaching Points: Keep back flat // Don't allow knee to shift forward // Keep back leg straight behind you

Med Ball Multi-Planar Lunge on Core Board

• Assume athletic stance holding med ball in front
• Keeping shoulders straight ahead, step forward and 45 degrees left onto Core Board with right leg
• Lower into crossover lunge position until back knee is just above floor
• Drive back off right heel into start position
• Perform lunge straight ahead onto Core Board with right leg; return to start position
• Perform lunge forward and 45 degrees right onto Core Board with right leg; return to start position
• Repeat sequence for specified reps
• Perform set with left leg

Sets/Reps: 2-4x9-12 each leg [3-4 lunges in each position]
Coaching Points: Keep lunging knee behind toes // Draw stomach in throughout set // Keep shoulders straight ahead, not in direction you're stepping


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Photo Credit: Getty Images // Thinkstock