Derrick Rose Workout
There is no doubt that Rose is one of the most athletic guards in the league.
Back in 2005, Rose took part in the NIKE Boys Elite Skills Academy where he was put up against several of the top high school ball players. All the players went through specific drills designed to assess their Speed, Power, Agility, Reaction and Quickness - what constructed their overall SPARQ Basketball Rating.
Derrick Rose finished with a score of 84.10 SPARQ, placing him second behind Brandan Wright. Derrick finished top five in four of the five testing categories. Rose had the quickest 20 metre dash - he completed it in 2.65 second! Also, he had the longest power ball throw - 69 feet! Unsurprisingly, Rose finished with the highest one-step vertical leap, measuring in at 39in!
Rose has incredible dedication to his on and off-season training.
Asked how important it is for him to stay active during and off-season, Rose responded:
"It is very important to me to maintain a consistent workout regimen during the season. The Bulls staff does a great job with providing me with a weekly workout and these kept me energized throughout my rookie season. In the off season, I try to increase my strength and add new dimensions to my game. This allows me to stay healthy and improve even when I am not playing in games."
Rose uses the agility ladder to improve his quickness, agility and overall foot speed. He executes each ladder exercise 6 times and ends each with a full-out sprint after the ladder to work on his acceleration.To continously improve upon his already incredible vertical leap, Rose complements his double leg exercises with single-leg exercises. One-legged squats are his primary focus because this exercise helps him strengthen not only the muscles, but the adjacent ligaments and tendons - this supplies support for his knees. He doesn't shy away from leg presses and squats, exercises that help him build and maintain a strong lower body.
After a long season, Rose works a lot on his ball game - he's in the gym for 90 minutes in the morning and 60 minutes in the evening. He doesn't like wasting any time.
"It's not how long you're there," McClanaghan, Rose's trainer, said of workouts. "It's what you do when you're there. The morning is much more intense. We try not to stop (moving) in the morning." Strength training in the weight room starts in a week or two, three to four days a week, two hours per session."
On the streets of Chicago, Derrick Rose grew up on the basketball court. Rose's absurd upper body strength, 40" vertical and all round basketball skills have made him a force to be reckoned with on the basketball court.
Now, while in the NBA, Derrick Rose continues to flourish.His physique is something that many guards in the league envy.It takes more than just talent to make it in the NBA.To maintain his elite status in the NBA, Derrick works hard and dedicates himself to his workouts.
Rose mixes cardiovascular training and ball handling to enhance his ability to handle the ball while he is tired, attempting to simulate game-type situations as much as he can. Rose will put up roughly 400 shots in a single workout. His trainer helps him work on his lateral movment, ball handling, creating shots off of various dribbles and reading ball screens.
Derrick's worst pet peeve is wasting time. He goes game speed on every repetition.
"They get tired and sore like anyone else," McClanaghan said, "but they push through it every time. They might be a little slower one day because they're sore, but they still go as hard as they can."