On the streets of Chicago, Derrick Rose grew up on the basketball court. Rose’s absurd upper body strength, 40″ vertical, and all-around basketball skills have made him a force to be reckoned with on the basketball court.
Now, while in the NBA, Derrick Rose continues to thrive. His physique is something 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 he is dedicated to training him.
Derrick Rose Training
There’s no question that Rose is one of the most athletic guards in the league.
In 2005, Rose participated in the NIKE Boys Elite Skills Academy where he faced off against some of the best high school baseball players. All players performed specific drills designed to test their speed, power, agility, reaction and quickness, which built their overall SPARQ basketball rating.
Derrick Rose finished with a SPARQ score of 84.10, placing him second behind Brandan Wright. Derrick finished in the top five in four of the five test categories. Rose had the fastest 20 meter run – he completed it in 2.65 seconds! Also, he had the longest power ball throw: 69 feet! Unsurprisingly, Rose finished with the vertical jump one step taller, measuring 39 inches!
Rose is incredibly dedicated to her training in and out of season.
When asked how important it is to him to stay active in and out of season, Rose replied:
“It’s very important to me to maintain a consistent training regimen throughout the season. The Bulls staff do a great job of providing me with a weekly workout and this kept me energized throughout my rookie season. In the off-season, I try to build up my strength and add new dimensions to my game. This allows me to stay healthy and improve even when I’m not playing.”
Rose uses the agility ladder to improve her quickness, agility, and overall foot speed. She runs each ladder exercise 6 times and ends each one with a full sprint behind the ladder to work on her acceleration. To continually improve her already incredible vertical leap, Rose complements her two-legged exercises with single-legged exercises. Single-leg squats are his main focus because this exercise helps him strengthen not only his muscles, but also the adjacent ligaments and tendons, which provides 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 hard on her ball game: she’s in the gym for 90 minutes in the morning and 60 minutes at night. She doesn’t like to waste time.
“It’s not about how long you’re there,” McClanaghan, Rose’s trainer, said of the workouts. “It’s what you do when you’re there. The morning is much more intense. We try not to stop (to move) in the morning.” Weight room strength training starts in a week or two, three to four days a week, two hours a session.”
Rose combines cardio training and ball handling to improve his ability to handle the ball while tired, trying to simulate game situations as much as possible. Rose will put down approximately 400 shots in a single workout. His coach helps him work on his lateral movement, ball handling, creating multi-dribble shots and reading ball blocks.
Derrick’s worst pet motive is wasting time. He’s going at game speed on every rep.
“They get tired and sore like anybody else,” McClanaghan said, “but they get through it all the time. They might be a little slower one day because they’re sore, but they’re still trying their best.”
Derrick Rose Diet
Rose prides herself on living a healthy lifestyle. Derrick finds that maintaining a healthy lifestyle (outside of basketball) helps him think more clearly and perform better mentally.
Rose aims to keep her pregame meals consistent. Her favorite: grilled chicken with pasta or rice. After the game, she likes it light: a turkey sandwich.
Derrick has noticed that his performance is drastically affected by the things he puts on his body. To perform at her highest level, Rose likes to keep things simple. For long-term energy, she enjoys her carbohydrate-packed pasta and rice. Rose is a big fan of milk, sports drinks, water, and juices.
Rose has a sweet tooth like everyone else. His accessory of hers? Sweet!
By eating and living a healthy lifestyle, Rose not only performs better on the court, but off it as well. She claims that she can sleep easier at night due to her healthy eating habits.
Summary
It’s easy to see how Derrick Rose has become one of the elite shooting guards in the NBA. He combines his athleticism with an incredible work ethic and a lifestyle dedicated to being healthy. I can’t wait to see him in the next NBA season!