@bouncebackvlog

Day 1. 🏀 Yesterday my PT cleared me to play after a calf strain that kept coming back. Today I started over from the bottom with ATG Basics. What’s ATG? ATG stands for Athletic Truth Group, the training system created by Ben Patrick (@kneesovertoesguy). It builds strength through full range of motion, starting from the ground up: feet, ankles, knees, then hips. The goal is a body that’s more durable and athletic, not just bigger. I’m building a program for hoopers over 30 who want to keep hooping pickup and men’s league for as long as possible. Prevent injury, play better, look better doing it. My plan: 1️⃣ Get ATG certified 2️⃣ Build my own program 3️⃣ Earn my CPT 4️⃣ Beta test it with real hoopers 5️⃣ Launch I’m documenting every phase. Follow along and build with me. #basketballtraining #ATG #kneesovertoes #hoopersoftiktok #mensleague

Two months ago I got laid off… I could’ve gone back to finance but I I didn’t. Basketball has always been the place where I feel most like myself. The sweat, the flow state, the instant friendship and respect with people you just met. I walked away from that for over 10 years. I’m not walking away again. I’m 32, and I’m working towards becoming a trainer who helps hoopers over 30 get athletic again. I’m learning from the best, getting certified, and testing everything on myself first. Honestly? It’s scary. Some nights I can’t sleep thinking about it. But I’ve never felt more sure about anything. I’d do this even if it never paid me a dime. Follow the journey. 🏀 #basketball #ballislife #basketballtrainer #hoops #hoopersoftiktok

I let a coach decide I was done at 17. It took me 15 years to decide otherwise. Now I’m 32, just got laid off my corporate finance job, and I’m building the thing I couldn’t find anywhere: a complete basketball page for guys over 30 who want to play again. Follow along for weekly routines, tips, workouts, and more #creatorsearchinsights #basketballislife #ballislife #basketballtraining #mobility

This looks like an upper body day. It’s a core day in disguise. Almost every lift here is one arm, one leg, or a split stance. So your balance and core are working the entire time, and you still build the upper body you want. FRIDAY · UPPER BODY Starting Oct 9, every Friday this month. · Alternating DB bench press — 3×8/arm Hold your ground when they lean on you · Cable chest fly — 3×15 Just for aesthetics. · Split squat single-arm cable row — 3×12/arm Rip the rebound with a body on your hip · Chest-supported DB rows — 3×10 Stronger box out and rebounding · Single-leg shoulder press — 3×10/arm Everything on the court happens on one foot · Around the world with a plate — 3×12 both ways Shoulder health for a thousand jumpers · Pallof press — 3×12/side Get bumped on the drive and finish anyway · Split stance med ball rotation — 3×10 Every pivot and pass comes from your core · Bosu bounce push-ups — 3×12 Take the bump, push right back You’re never square on a court. Stop training like you are. Save this for Friday 🔒 #basketballtraining #basketballworkout #pushpull #ballislife #upperbody

Got swatted driving to the rim last game. Missed the next one after that. So I built this week around the stuff that actually failed me. Three things I learned Sunday: I can’t finish in traffic, I need to be ready to shoot the second the ball hits my hands, and guys will leave me open from deep because they don’t think I’ll take it. THURSDAY · COURT WORK Starting Oct 8, every Thursday this month. QUICK RELEASE — because the pass comes when it comes · Side-of-backboard aim — 10 each side (not shown) Small target exposes a release that drifts · Rapid boom 1-2 — 3 made each loop Hard dribble straight into the shot, no gather · BTL foot replacement — 3 made each loop Feet set right after the move, not two counts later · Walk into 3 from NBA range — 10 made, top of key They left me open out here. Make them pay for it OFF HAND ONLY — ball control is the whole problem · Iso ball control in a lunge — 1 min · Pound over the cone — 1 min · V low tap around — 1 min · Straight line V dribble — full court, backwards back · V + through the legs — full court, backwards back · Skip between the legs — full court, backwards back One good hand means they already know where you’re going FINISHING — the part that got me blocked · Self lobs — 5 made each side · Jump stop finish around the chair — 5 made each side · Spin move around the chair — 5 made each side The counter for when they cut you off · Up on the toes, drop the hip on the tween, 2 dribbles — 5 made each side This is your first step Next game I want a different answer. Save this for Thursday 🔒 #basketballtraining #basketballdrills #shootingdrills #ballhandlingdrills #ballislife

Nobody quits hooping because they got worse. They quit because they can’t keep up and they’re scared of blowing their knees out. So leg day isn’t about how much I can squat. It’s feet first, then power, then the tendon work and last, conditioning that promotes longevity. WEDNESDAY · LOWER BODY Starting Oct 7, every Wednesday this month. LADDER — feet first (2 rounds each) · One-foot in-and-outs · Hopscotch (backwards on the way back) · Lateral in-and-outs · Icky shuffle · Single leg — 2 hops up, 1 back · Scissors Not plyos. This is coordination and foot speed to wake everything up POWER · Triple broad jumps — 3x3 This is your first step · SL RDL + sprinter knee drive + med ball slam — 3×10 Every layup takes off and lands on one leg STRENGTH + TENDON · Slant board squats — 3×8–10, slow on way down. Strong where your knee is weakest · Standing tib raises — 3×20 Strong ankles mean your knees do less work · Seated calf raise — 3×15 Bent knee hits the soleus — your Achilles’ bodyguard FINISHER · Sled pull — 3×30 yds Still have legs in the 4th quarter Your legs decide how long you get to keep playing. Save this for Wednesday 🔒 #basketballtraining #legday #mensleague #atg #basketballworkout

Stole this session from KD, Steph, and a few trainers online. The shooting block is all off-movement, because a wide open set catch basically never happens in a real run. TUESDAY · COURT WORK Starting Oct 6, every Tuesday this month. As always, start off with Side-of-backboard aim — 10 each side. Small target exposes a release that drifts KD block — your body is out of position · Lateral bound → 1-leg shot — 5 made each side Shoot balanced right after moving sideways · Lateral bound → floor touch → shot — 5 made each side In a game you shoot from bad positions Steph block — how you get open when you’re not the fastest · 1-dribble half curl — 5 made each side · Full curl — 5 made each direction · 1-dribble full curl — 5 made each side Curls are how you score without beating your man off the dribble. Less time, less space, still square to the rim Handles — full court (shoutout to @hoopwsean for a few of these drills) · Float / skip between Shifty is timing, not speed · Slow to fast in-and-out tween · Slow to fast behind the back One pace the whole possession = easy to guard · Chicken wraps behind the back Handle it without seeing it · Shifty floor taps — 1 min Sell the move with your body · Jab, fake stop, drive — 5 made each side The stop makes him relax Movement is how you stay a scorer after 30. Save this for Tuesday 🔒 #basketballtraining #stephcurry #kevindurant #basketballdrills #ballhandling

Most guys over 30 who still lift are training like bodybuilders and wondering why they’re gassed and stiff on the court. This is the same pull, push, press work — just picked on purpose. Every movement here has a job on the court AND builds the frame. You don’t have to choose. MONDAY · UPPER BODY · MONTH 2 Starting Oct 5, every Monday this month. · Weighted pull-ups — 3 x 8-10 reps Lats hold you upright through contact on drives and boards · Weighted dips — 3 x 8-10 reps Pressing strength for sealing and boxing out. Stop at parallel · Weighted push-ups — 3 x 15-20 reps Free-moving shoulder blades. Shoulder health for shooting volume · Reverse rows — 3 x 15 Undoes the desk. Upper back that holds posture late in games · Single arm landmine split press — 3 x 12 reps Same force chain as your jump shot + Reach high through contact without folding · Curls — 3 x 8-12 For the aesthetics. No basketball excuse needed Play better. Look better. Same hour. Save this for Monday 🔒 #basketballtraining #basketballtrainer #mensleague #basketballworkout #hoopersoftiktok

Upper body at 32, with a few swaps. Traditional bench press is now single-arm incline press. Seated cable rows became bird dogs. And I added low-to-high cable twists, which I’d never done once before this year. All three force your core to fight rotation — because basketball happens on one leg, one arm, rotating. But I’ll be honest: this is still the most fun day of the week. You get the pump. That’s why I saved it for Friday. FULL WORKOUT · lat pulldowns — 3 x 8-10 · 1 arm incline press — 3 x 8-10 · bird dogs — 3 x 10-12 · skull crushers — 3 x 8-10 · shoulder complex — 3 x 10 · low to high cable twists — 3 x 10 · 5-5-5 bicep curls — 3 x 15 #basketballpullday #pullday #backday #upperbodyworkout #basketballweighttraining

The hardest part of coming back at 32 isn’t the conditioning. It’s realizing the game moved on without you. When I played, a handle meant you had the ball on a string. Now “shifty” is all over my feed and I’m learning it’s not about speed — it’s being unpredictable in a small space. Hesitations, weight shifts, changing direction before the defender commits. Legs were cooked from yesterday, so today stayed light. Basic shooting, then basic shifty drills, then combine the two. SHOOTING · side of backboard shots — 10 made each side · mid range 1 dribble pull up — 5 made per loop · 3 point shooting — 5 made per loop SHIFTY HANDLES · crossover float — 30 sec · between the legs float — 30 sec · behind the back float — 30 sec · reverse between the legs float — 30 sec PUTTING IT TOGETHER · crossover float into pull up — 10 made · reverse BTL into pull up — 10 made · misdirection BTL step back — 10 made First men’s league game in 10+ years is Sunday. My goal is to implement the last 3 moves in a real game. #shootingdrills #ballhandlingdrills #shiftydrills #basketballworkout #basketballtraining

I trained like a bodybuilder for the past 10 years. Chest day, back day, leg day. Got strong in the mirror but could never get my feet under me. Lower body now looks like this — three blocks, in this order: BOUNCE — fresh legs or it’s pointless Med ball rotational throws · 4×10 each side Pogo hops · 3×20 Low box jumps · 3×5 Lateral bounds · 3×8 each side STRENGTH — almost all single leg Rear foot elevated split squat · 3×8 each leg DB step ups · 3×10 each leg Hip thrust · 3×8 Nordic curls · 3×6 LONGEVITY — the boring stuff nobody films Seated calf raise · 3×15 Tib raises · 3×20 ATG split squat · 2×10 each leg BOUNCE goes first because jumping is a skill and you can’t practice it tired. STRENGTH is single leg because basketball is a one-legged sport — every jump stop, every layup, every closeout happens on one foot. BULLETPROOFING work goes last because at 32 it’s the part that decides whether you’re still playing in your 40s and 50s. #kneesovertoes #ATG #plyometrics #creatorsearchinsights #consistencyoverperfection

The hardest part of coming back at 30+ years old isn’t the conditioning. It’s standing in an empty gym with no idea what to work on… So here’s the session. 17 drills, four blocks, nothing fancy. FULL COURT HANDLES (5) Between the legs — float · 2x Behind the back — float · 2x Between the legs — misdirection · 2x Behind the back — misdirection · 2x Walk and burst x2 · 2x QUICKNESS + FINGERTIPS (3) Machine gun · 30s each hand Around the back · 30s each way Figure 8s · 1 min FINISHING (5) — made reps only Mikans · 15 Reverse Mikans · 15 Spin to layup · 10 each side Reverse layups · 10 each side Euro step · 10 SHOOTING ON THE MOVE (4) Snatchback to shot · 5 each side Punch dribble to shot · 5 each side Toss out to short curl · 5 each side Side to side shooting · 5 each side No stationary shooting. You don’t get stationary shots in a game. 32, ten years off, still figuring it out. But this beats shooting around. #basketballtraining #basketballdrills #ballhandlingdrills #shootingdrills #shifty

Used to train chest day, back day, arm day. Got strong in the mirror, couldn’t move on the court. Switching to compound movements— press, pull, single-leg, rotate. Three days a week instead of six. Monday upper body: Chest press: 4×6-8 Weighted chins: 4×6-8 Split press on one leg: 3×8/arm RDL row 3×8/arm Side-lying external rotation 3×15 DB core rotations 3×10/side #basketballweighttraining #compoundlifts #basketballtraining #dumbbellsonly #apartmentworkout

Learning to hoop again AND learning to film. One of these is going better than the other. Tips welcome 😂 #basketballhighlights #mensleague #basketballcontent #basketballgame #basketballtiktok

ASMR for hoopers… 💆‍♂️ #basketballASMR #swishsound #ballislife #swish

Haven’t hooped since high school? Start with your hands. Ball handling is the first thing that leaves and the first thing that comes back. 19 drills, three blocks, no partner needed. 1x = one full pass up and back the court. FULL COURT Speed to control (1x) Control to speed (1x) Straight-line crossover (1x) Behind the back (1x) Step out crossover (1x) Pull back crossover (1x) In n out crossover (1x) Through the legs crossover (1x) Combo cross (1x) QUICKNESS Behind the back (30 seconds) Through 1 leg, each side (30 seconds) Through both legs (30 seconds) Drop clap catch (30 seconds) FINGERTIP CONTROL Machine gun (30 seconds) Two hand machine gun (30 seconds) Finger machine gun (30 seconds) High to low (30 seconds) Low to high (30 seconds) Figure 8 (30 seconds) Save this and run it next time you’re at an empty court. Shooting workout coming next. #ballhandling #ballhandlingdrills #basicbasketballdrills #basketballtraining #basketballworkout

30+ years old and I’ve never done mobility work. Not once. My hips are tight, my ankles are stiff, and I can feel it every time I try to play. So I went through about 50 videos and pulled the 8 that looked easiest to actually stick with. This is day 1. I’m not an expert — I’m just starting. MOBILITY ROUTINE 90/90s (1 min) Pigeon stretch (1 min each leg) Hamstring rockers (1 min each leg) Groin rockers (1 min each side) World’s greatest stretch (1 min each side) Quad stretch (1 min each leg) Ankle rotations (1 min each foot) Lateral leg swings (1 min each side) About 15 minutes. No equipment, no floor space beyond a mat. If you’re 30+ and still hooping, save this one. #basketballmobility #basketballmobilityroutine #mobilityforbasketball #basketballtraining #mobilityroutine

Some structure for your next shoot around when the gym is empty. SHOOTING Side of backboard aim (20x) Free throws (20x) Jump shooting (5x each loop) 3 point shooting (5x each loop) MOVES TO WORK ON Spin to jumpshot (5x each side) Step side jumpshot (5x each side) Step back through legs to jumpshot (5x each side) Straight line cross to jumpshot (5x each side) Jab step, pump fake, drive hard to the basket (5x each side) Through the legs step front, shoot (5x each side) #shootingdrills #basketballshootingdrills #jumpshot #basketballtraining