The Ultimate Summer Basketball Workout Schedule

Off-Season Transformation Program app.coachiq.io/tjltraining/in...
Looking to take your basketball game to the next level this summer? Follow our Ultimate Summer Basketball Workout Schedule for a comprehensive training plan. This weekly schedule covers small-sided games, strength training, solo workouts, shooting sessions, film study, and a dedicated rest day. By following this daily schedule, you'll optimize your training time and see significant improvements in your skills and performance on the court. Don't waste time with ineffective training methods-train smart and efficiently with our proven schedule. It's not about the duration of your workouts, but the output you generate. Start maximizing your potential now!
No matter if you are trying to improve your shooting ability, improve your handles, or even just perform better in games this schedule will help get you the best results.

[@FunkyZeux]

Thx bro your helping me to take my game and life to the next level big up homie!

[@amerhalwani7580]

great video man!

[@DevenHarris-ur5rq]

Thanks man the goal is making it to varsity right now for next year 😊

[@enriquehernandez3628]

Thank you man , hard work this summer 🔥⛹️

[@tjltraining]

💪🏼💪🏼

[@B1GUARD]

Great video, very informative!

[@tjltraining]

Thank you

[@joshsmilerbasketball]

Love these types of videos! Super helpful for putting my schedule together! Any advice for when you have a job at least 3-4x a week?

[@tjltraining]

Thank you! And depends, what yours hours on the days you work and what type of job?

[@joshsmilerbasketball]

@@tjltraining actually it’s creating basketball content and training younger players. So I’ll have a ball in my hands often. Probably 4-6 hours a night 4 days a week.

[@tjltraining]

That’s a tough one cause you’ll be on court so many hours a week. definitely get all your workouts in prior to stepping on court at night and even more important you are efficient so you aren’t on court 10 hours a day and get burnt out quick

[@joshsmilerbasketball]

@@tjltraining will do my best! Control what I can control! Attitude and effort! And watching your videos will help with efficiency! 👍

[@kerrikuzbyt]

Absolutely will get the return on this investment! Fire as always sir!

[@tjltraining]

Yup!!

[@sethster.]

amazing vid!

[@tjltraining]

Thank you!

[@4ktkaram395]

I’ve been doing all this I’ve seen improvement in my game it also helps that I went from 5’10 to 6’1 in the past 2 months

[@melrickmina7418]

Did you improve alot?

[@LongLive12]

bro has beef with kobe

[@tjltraining]

nah of course not, kobe one of my favorite players ever.

[@fatrat6988]

He just got beef with Kobe’s training style

[@thatguypal6277]

No he’s saying that rest days are important I don’t think I’ve seen a person that doesn’t like Kobe

[@julitomunguia6098]

he is just realistic

[@cashelholbrook7682]

Lol 😂

[@earonne2936]

man thanks alot

[@tjltraining]

💯

[@axelr4127]

Thanks bro now I have a organized summer Goals im really trying to get better because I got a basketball tryout

[@tjltraining]

💪🏼💪🏼💪🏼

[@drowsymilk2746]

I just be waking up at 5 work on my shooting till 10 then work on handles till 3 and then on my body from 7-8 and I’m feeling fine and getting my 8 hours been going like this for about almost a month(I also sneak in some 10 minute meditation after I finish breakfast heard it’s good for you) btw I take Saturdays off sometimes cause I feel like it so not really consistent When schools starts I’m planning to start practicing right after I get out of school around 3:30 till 9 so 2 and a half hours on whatever I feel I’m better at so I guess dribbling and then shooting from 6-9 cause I’ll probably need the extra 30 minutes I will be waking up at 6 workout till 6:45 then shower eat breakfast and leave at 7:15 I type all this cause I’m not sure if I’m doing something wrong with my schedule not to change it cause I just started basketball at a kinda late age but I think I can make it because when I started it took me like 10 minutes to make a free throw and now I’m hitting them a lot more often Im talking hitting 3-4 in a row after each miss and when I started I couldn’t even dribble between the legs and couldn’t even use my left hand but now I’ve got a lot better handles but what I’m most proud of is definitely my shooting I want to be more of a mid range scorer cause I find getting through the defence a lot more fun then shooting from way back but I still like shooting from way back so I’m not sure weather I want to be a long range shooter or a mid range scorer but I’m leaning towards mid range player my ultimate goal is reach the NBA and average at least 15 or more(hopefully more definitely more) but for now I’m hoping to make my schools varsity starting players team as a freshman because this last school year I made reserve 3💀 but I’ve definitely improved a-lot and I’ve got a little bit more of a month to improve before I start school maybe I won’t be a starter but I think I’ll at least be put in the varsity team I also hope I could become a top 50 ranked player on ESPN or at-least best in my state far fetched but why not aim for it though some cheesy shit real quick I hope I don’t lose my love for basketball

[@lequish40]

Keep going bro you gonna make it if you keep working, don’t burn yourself out and even when you feel knocked down make sure you stay relentless and it will all pay off maybe not exactly when you want it to but it will eventually pay off.

[@traze1200]

What time should I play basketball and stop then go back and how much times to play everyday (Free the whole day btw)

[@jermaine5836]

What’s up TGL as of right now I can do adjust to this schedule but eventually imma start working early morning later on the in the day the parks get crowded and I’m not that type of person where I could just find a basketball gym everyday what could I do when that time comes?

[@gibbo6710]

Could you make a video on the exercises to do during strength training sessions? I’m doing a 4 day upper lower split currently and I don’t know if the exercises I’m doing on these days is efficient.

[@tjltraining]

Check out PJF or Mike G for that stuff

[@mrezy1]

I’m doing the same split for basketball nd don’t care what no one says upper lower is the BEST. You get stronger faster. Push nd pull is boring 😭

[@Tris1of1]

I need this I’m a upcoming sophomore turning 16 in July 26 I’m 6’0. I’m getting moved up to our regional varsity team due to me avr 20.5 points a game on jv. I don’t have access to gym but I do have a basketball goal with a lot of space. But my goal this summer is to get bigger and better at finishing. Because I’m a good shooter

[@tjltraining]

hope on the summer transformation program

[@billywhitby3757]

Love this but my team has a camp and it’ll help me get into the team next season so should I ditch the camp and work by myself or should I go

[@tjltraining]

Do both, gotta play the game to get on team but also gotta make sure you focused on getting better as well

[@billywhitby3757]

@tgltraining

[@DevenHarris-ur5rq]

Can I do all of this on an outside court even though the rims are a little off

[@alexpapa6083]

I really Love this type of videos but the thing is that i have a part time job,and work for at least 7 hours 6 times a week.Any advice??

[@tjltraining]

Get a workout in before work and after work

[@akritasdigenis4831]

Thanks for the video! I have a question. For example, after Monday's basketball games finish at 10, can i work on my shoots for one hour?

[@tjltraining]

I would do it before the game or earlier in the day if the game finishes that late. All depends what time you have to get up the next day

[@gods.baller]

Damn.

[@joeesper]

Hey TJL, this is some gold, I started planning my training schedule about 2 weeks ago, I've been following it, but I feel like there are some tweaks and adjustments that are needed. Do you have an email or something I can reach out to to ask you some questions? you seem like you know ur stuff. Thanks!

[@tjltraining]

[e-mail]

[@itgmezz5935]

Do you have any advice for planing around a camp thats in the middle of the day?

[@tjltraining]

Would get your most important workout done before the camp, then can lift or get shooting done afterwards if you need

[@emedits2849]

I’ve always had this question but I struggle to find a consistent answer. So I want to get faster and more explosive but at the same time I need to gain weight so I don’t know if I should go for runs or stuff because I’m afraid it might hurt my gains from the weight room. But at the same time I need to get faster so what would you recommend

[@tjltraining]

I would 100% do sprints

[@emedits2849]

@@tjltraining got it thank you man

[@pasteboard_22]

1 full off day per week 3 days of small sided games (3-4 people etc) preferrably group 2 solo days 5 days shooting liftimg 3-4 1 pickup per week Healthy diet Sleep schedule

[@melrickmina7418]

What do you mean by pickup it that pickup games like 5v5

[@Jumper22]

Hey TJL I’m younger and I don’t really get to chose what I eat because my parents do (besides breakfast) I also can’t go to a gym and I can’t buy new weights (only have 10lbs) because I’m broke. Also do you have an email if I have questions?

[@tjltraining]

do the absolute best that you can, if you are younger you have time, go play pick up as much as you can, do some push ups and pull ups and make the most of what you have for now

[@Jumper22]

@@tjltraining thanks man I make sure I still practice almost everyday whether I can play pickup or not

[@Liam16261]

Does this training schedule work for a 12 years old or should we add more or less and again thank you for the video

[@henry7486]

I ain’t a trainer but I would probably say yes but maybe do calisthenics instead of lifting

[@Liam16261]

@@henry7486 what’s calisthenics exacltey.

[@AnRoLo]

@@Liam16261 calisthenics is pretty much exercises used with your body. For example, push ups, pull ups, squats, and more.

[@Underscore_kds]

Im still in school, and these workouts started on my school hours so i can't do some of it.

[@tjltraining]

You can adjust so it fits your schedule

[@Cmbrown-zv3lp]

Question. I have a training partner, only one. When we workout at the gym, could doing live skill work going through actions and having that partner to make those reads count as SSG? And then on my solo days that’s the specific skill work?

[@tjltraining]

Yes and yes. One partner is totally fine, can still get a ton of reads and live work with just the 2 of you. I include 2 partner days per week in my summer transformation course with tons of drills you guys can do together

[@Cmbrown-zv3lp]

@@tjltraining bet, thank you 🙏

[@noambucket]

Hey, so on Sundays/Monday-Thursday I usually train with my AAU coach who trained Kyrie Irving coming up and I do drills first and then play and have been seeing great results. If I do that for the summer, should I do SSG Fridays and Sundays plus shooting and lifting or how would you fix that schedule?

[@tjltraining]

Yes if you are already playing a lot that is good, maybe add Friday and Sundays are more targeting ssg for certain actions or situations you need more work in

[@noambucket]

@@tjltraining Thank you

[@Jay-tx2wz]

What workouts/ drills do you do?

[@cameronswityk3700]

I recommend not scheduling game days following Leg workouts (same day AND following day). Basketball is a lot of legs and the risk of joint, muscle, tendon, ligament injuries are higher. It's no big deal until it happens, and it happens to the best. it's just not worth the risk in my opinion.

[@hi._.1672]

Hello, I have question: How can I improve my sleep efficiency, because I have trouble with it, TV is on and it’s uncomfortable to sleep, or I sometimes think that I oversleep. Should I take valerian capsules or other supplements?

[@tjltraining]

I have a whole sleep guide on my summer transformation course. But I would start with consistency, go to bed and wake up same time each day, minimize screen time or get blue light glasses, can take magnesium glycinate, etc

[@hi._.1672]

@@tjltraining Ok thank you :)

[@dominicrobinson6209]

What do you mean when you say small sided games? Do you mean things like 1v1s, or 2v2s?

[@tjltraining]

Yes

[@user-hr2dm1du4s]

Hi coach TJL,it's fine to have 3 rest days as a HS Athlete?

[@tjltraining]

3 rests days a week is way too much IF you are trying to maximize improvement

[@clay1690]

@@tjltraining When i take a rest day my shooting is all rusty and sucks the next day do you have a solution for that

[@Jay-tx2wz]

What if I have a lot of catching up to do? Is this really enough?

[@tjltraining]

Quality over quantity

[@FunkyZeux]

Just that I have one problem. I love in a small town and the ones playing basketball here aren’t about working hard. My team is located 2 hours from me so i can’t call people from there either. So i always train alone. How should i do?

[@Jay-tx2wz]

I have a similar problem, but I’m just gunna get a lot of individual work in, shooting, dribbling all that lifting and then go play a lot of pickup

[@yaboyr2wagner739]

This solid but 2 workouts a day isn’t enough, 3 gets u right, morning early afternoon and later afternoon or night

[@tjltraining]

2 is more sustainably long term and if you do it right is the perfect amount without doing too much

[@Nwaoshaijay]

3 is also honestly unrealistic if you live in the real world you have other responsibilities too e.g jobs,school, family,God etc

[@yaboyr2wagner739]

@@Nwaoshaijay it’s summer ion have school Fr

[@tjltraining]

@@Nwaoshaijay exactly

[@yaboyr2wagner739]

@@tjltraining it’s all comes to how bad do you want it

[@willybendoverornot]

yeah yeah yeah but where is the comes

[@mehhria2k255]

What to do when I'm working from 7am-5pm?

[@tjltraining]

Train from 6pm-8pm

[@algunox2460]

First of all, sorry of I write bad because I am Spanish. I am like 16 years old and I’m not sure about if I am going to find a partner (Obviously, I am not going to find 3) for those days, probably he will play like 2 days a week. It is so bad to quit one small side games training an add a solo day training? I can’t afford a personal trainer though.

[@tjltraining]

Hey that’s not bad just utilize a partner as much as you possibly can

[@poyrazbalc9645]

Yo what do we do if we don’t have ppl to play with

[@tjltraining]

Go to a park, you’ll find some people

[@poyrazbalc9645]

@@tjltraining what do u recommend for plyometric exercises?

[@blondyn_7]

Kobe workout is 6days/week

[@xyroh7955]

man theres no indoor courts here so i cant do shooting at 3 it will be burning hot along with so much sunlight ucant even see the rim what should i do

[@tjltraining]

Don’t need indoor courts, get up earlier or go later at night when sun is setting

[@xyroh7955]

@@tjltraining thanks man, also can you PLEASE tell me how to structure what im going to do in the court each day since i cant afford your program,it would mean great help

[@linushappersberger4208]

What to do if I don’t have a Gym and the outside courts are hard to play because it’s raining. And no Friend want to play Basketball with me and on the outside courts there is always nobody

[@akritasdigenis4831]

Find some strength training you can do at home, search on KZbin or Google for basketball strength training with no equipment. If there aren't any basketball players that want to play with you, then you'll have to practice alone. Aren't there any basketball gyms where you live? I live in England, and it's raining often here, so I just often practice at my home, and when it's not raining, I practice on the basketball court near me. If you want it bad enough, you'll find a way to improve. Just do research or talk with a basketball coach near you.

[@miguel82394]

what can I do if I doesnt have a gym to go shooting or playing pick up?

[@tjltraining]

go outside!!

[@linushappersberger4208]

@@tjltrainingbut if it’s raining outside?

[@velsinous5409]

Can you play basketball on off days or no?

[@tjltraining]

No that’s the point of taking it off to give your body and mind a break

[@velsinous5409]

@@tjltraining Alright thank you bro

[@Whit.368]

What if you want to hang out with friends for a few hours

[@tjltraining]

That’s why you workout twice a day 90 mins max, you still have plenty of time to hang with friends

[@user-op6it3ih9n]

Is 8 weeks of putting in work good enough ?

[@tjltraining]

Enough for what

[@user-op6it3ih9n]

@@tjltraining is 8 weeks or more of being dedicated Goff enough to get to the next level ?

[@user-op6it3ih9n]

Good*

[@ucrazyfr]

Yo so like. I feel like this plan is pretty legit and self explanatory. But after watching the video and calculating. that makes the basketball training only like 2.5 hours a day. Last year I was out for 8 hours a day. Playing pickup and stuff but I didn’t really. Workout. So i just wanted u to like clear up if I’m right.

[@tjltraining]

Yes about 2-3 hours a day max of basketball TRAINING. 8 hours a days of shooting around or playing really equates to like an hour of actual improvement. Be more efficient with your time

[@ucrazyfr]

@@tjltraining thanks man. Just wanted to clear things up. I’ll continue with this program for the rest of the summer and pray this helps. Have a good summer man

[@jonahfrazier09]

What do we do if we don’t have anybody to play 1v1 with

[@tjltraining]

Gotta play pick up or against people, the game is played with 9 other players you need to at some point find a way to train under similar circumstance if you want to see orogress

[@melrickmina7418]

I'm a guard what skills that I really need to work on to get to the nba

[@tjltraining]

How tall are you and what age

[@melrickmina7418]

​@@tjltraining14 yrs old 5'5 I'm from the Philippines I have decent handle and perimeter shooting

[@melrickmina7418]

​@@tjltrainingcan you help me with that

[@heyitshades7552]

Hey, I have a question, I am struggling to find a time for me to hone in on some of my skills as most if not all courts near me are busy, so pickup is happening or people are just casually shooting. Waking up at 5AM is possible, however quite hard to maintain as the court is pretty far & I have to go to school after. Should I just work on my shooting & playing pick up then really target my weaknesses/specific skills in the holidays when I don't have school or just adjust my sleep schedule & wake up at 5AM to make time to work on my skills.

[@tjltraining]

All depends. Getting up early to get your skill work can be good if you can still get 8 hours of sleep a night and then even maybe a nap after school. Depends what you need as a player. If you are a practice player stick to pick up, if you play good in games but aren’t technically skilled def work on fine tuning your footwork and skills

[@stealyox9649]

bro in my country there are no basketball gyms like wtf the only 2 options is renting a court per hours which is a lot of money for 1 hour or go to a public dirty double rim court what do i do

[@stealyox9649]

and even if im in a basketball team they open only with the team 3 days a week

[@kkarbokgaming4556]

@@stealyox9649 that's the same for me sadly, what country do you live in

[@stealyox9649]

@@kkarbokgaming4556 im in jordan

[@KevinPerez-hm9tg]

How does one manage such a schedule if they work 9-5?

[@melrickmina7418]

Wake up early and train at night like 7 pm

[@KevinPerez-hm9tg]

@@melrickmina7418 I work 9-4:30 and try to eat around 6 also have a kid on the way

[@tjltraining]

Get a 90 min workout in before work

[@artiggreier6354]

So basketball 1,5 hour 5 days a week then?

[@tjltraining]

Yeah among other things

[@artiggreier6354]

@@tjltraining ok thank you!

[@manimotazedi5509]

Is this healthy for 14 year boy to train six day a week and lift and trading together?

[@tjltraining]

Yes, still listen to your body and take it easy when your body needs it, prioritize sleep and your day off as well

[@user-jw2gh8fl9c]

What if I can't get people and do small sided games?

[@tjltraining]

Well the game is played with multiple people so you might want to make it a priority to find that

[@naolbekele-kb7np]

That's what I was thinking 👌

[@ChungTheChilliKing]

@@tjltraining well in countries outside of America it isn't as popular meaning its hard to find people

[@bekbarmak8618]

​@@ChungTheChilliKingwell, he's not the one who wants to upgrade his game 🤓

[@dimka9777]

​@@bekbarmak8618 what if hes living in a village with small population;D

[@MakingGains24-7]

Warm-up: - Form shots 15 makes - Free throws 5 makes Floaters: - Between float x3 + hard crossover + runner floater 3 makes (both sides) - Baseline runner + floater 3 makes (both sides) - Reversed relaxed dribbles x3 + explode downhill + outside key jump stop floater 3 makes (both sides) - Between/cross x3 + explode + jump stop floater 5 makes (both sides) - Pick & roll + sprint around screen + runner floater/hesitation dribble floater 3 makes (both sides & options) Free throws: 10 reps Off the dribble pull-ups: - One dribble pull-up 5 makes (both sides) - Between floats x3 + hard crossover + one dribble pull-up 5 makes (both sides) - Pound dribble + x2 thru + hesitation cross + step back pull-up 3 makes (both sides) - Between/cross + punch stop + pull-up 3 makes (both sides) - In & out cross + speed stop + pull-up 5 makes (both sides) - Pick & roll + sprint around screen + quick pull-up/hesitation dribbles pull-up 3 makes (both sides) - Pick & roll + reject screen + step back 3’s 3 makes (both sides) Free throws: - 20 reps Would you say this is a good workout?

[@tjltraining]

Depends what is the main focus of your workouts, what specifically are you looking to improve

[@MakingGains24-7]

Floaters & off the dribble shots