Baseline Training · $13/month
A leveling-up system for your game
Baseline Training gives you concrete steps to reach your next level — grade school through college recruiting, on the court and off it. Durability, strength and skill work you run yourself, evolving every week.
Baseline is a training and performance platform, not a medical service. It doesn't diagnose, treat, or prevent injury. Nothing eliminates injury risk — the goal is a body that's better prepared for the demands of basketball. Train within your limits and see a qualified professional for pain or injury.
What you're actually getting
Not a drill list — a coaching system
A drill answers what to do. This answers where you are, what's next, and how you'll know you're ready to move up.
A six-stage ladder, per skill
Finishing, shooting, ball handling, defense and more each scale from Rising Middle Schooler through JV, Bench, Starter and College — with a concrete benchmark at every stage, not just a "hard/medium/easy" label.
Coached on video, personally
Real coaching, not stock footage — what to focus on, the mistakes that actually show up, and how it's supposed to look, filmed by the coach who built the system.
Every drill leads to the game
The point was never to get good at drills — it's to get better at basketball. Every skill has a path from a clean rep to live defense to an actual game situation.
Being honest about what this is: a structured development system, not a guarantee of a roster spot, a scholarship, or anything else outside your control. What it gives you is a plan and a clear read on progress — the rest is on the work.
Your path
From your first year in the gym to college recruiting
Every rung has one goal and a concrete checklist — on the court and off it. Not a vague 'get better.'
Stage 1 of 6
Rising Middle Schooler
Middle school, first years around organized ball
Build raw technique before adding speed, resistance or pace.
On the court
- Dribble with either hand without watching the ball
- Shoot with a repeatable form, even at a shorter range
- Basic footwork — jump stops, pivots, changing direction under control
Off the court
- Play multiple sports — it builds athleticism a single sport can't
- Find a rec league or school team and just play, a lot
Stage 2 of 6
Rising High Schooler
Building toward a high-school roster
Add live, controlled resistance to skills that are already clean.
On the court
- Handle the ball with your off hand under light pressure
- Finish layups with either hand, from both sides
- A durability routine running a few times a week — ankles, knees, hips
Off the court
- Talk to your school's HS coach about what they look for in tryouts
- Research AAU or club programs at the right level for where you are now
Stage 3 of 6
JV
Making a roster, not yet in the varsity rotation
Perform under full-speed, real decision-making pressure.
On the court
- Catch-and-shoot reliably from three spots on the floor
- Handle full-speed pressure without a live-ball turnover
- Hit a baseline strength & conditioning benchmark for varsity pace
Off the court
- Ask your coach directly what's holding you back from varsity minutes
- Get on an AAU team that actually plays you, not just carries you
Stage 4 of 6
Bench (Varsity Role Player)
On varsity, fighting for real minutes
Handle the complexity of real varsity minutes — help defense, fatigue, doubles.
On the court
- Finish through contact with either hand
- Add a go-to shot off one or two dribbles
- Hit strength & power benchmarks — vertical, sprint, first step
Off the court
- Ask your coach what specific role would earn you more minutes
- Build film of your own reps to track what's actually improving
Stage 5 of 6
Starter (Varsity Core)
A core piece of the team — playing beyond high school is a real question
Turn a skill into a scouted weapon, not just a rep you can execute.
On the court
- A signature skill that shows up on film every game
- Carry the durability program through a full season without a gap
- Advanced decision-making — reads backed by film, not instinct alone
Off the court
- Start a recruiting film — every good possession, cut together
- Play on an AAU circuit that gets seen by college coaches
- Learn what each college level (D1/D2/D3/NAIA) actually recruits for
Stage 6 of 6
College D1/2/3
Recruitable and competing at the college level
Elite speed, physicality and consistency — the standard, not the exception.
On the court
- An advanced, higher-volume training and durability load
- A signature skill that holds up against college-level length and speed
Off the court
- Build relationships with coaches over a full recruiting cycle, not one email
- Have a highlight reel and full film ready before coaches ask
Ready to move faster through these? Elite Coaching pairs this path with a coach who builds your plan, reviews your film, and pushes you through it live.
What you train
Four things, every week
Not a drill dump. A weekly plan that moves all four forward together.
Durability
Ankles, knees, hips, hamstrings, landing and balance — the work that builds a body ready for basketball.
Strength & athleticism
Strength, power, speed and conditioning, programmed for hoopers instead of a generic gym plan.
Basketball skill
Shooting, handle, finishing and footwork sessions — filmed, so you know exactly what the rep looks like.
Recovery & education
Mobility and recovery sessions plus short lessons on load, fatigue and staying healthy.
Why it works
Built on established injury-prevention principles
The durability work follows the same principles used in athletic training — to reduce injury risk, reduce the severity of the injuries that do happen, and support a safer return afterward. Not a promise that nothing goes wrong.
Progressive loading
Tissue adapts to the demands you place on it — the SAID principle: specific adaptation to imposed demands. Load has to climb gradually and look like the sport, and that's what builds strength a joint can rely on.
- Strength that rises week to week, not random hard days
- Loading that mirrors cutting, jumping and landing
- Enough volume to adapt, capped before it grinds you down
Balance & proprioception
Your sense of joint position drives motor control — the fast, automatic corrections that keep a landing or a cut under control. It is trainable, and it is the first thing to fade after an injury.
- Single-leg and unstable-surface control work
- Reactive balance under fatigue and off-balance starts
- More volume here when you're coming back from a tweak
Mobility & warm-up
Usable range of motion protects tissue when it's loaded or stretched quickly. Warm tissue is more extensible and takes that load with less damage — so sessions open with a real warm-up, and range work is controlled, never bounced.
- A warm-up that raises tissue temperature before hard work
- Controlled end-range strength, not passive cold stretching
- Position-specific mobility for hips, ankles and shoulders
Conditioning & fatigue
A tired athlete is a vulnerable one — when the nervous and muscular systems can't respond in time, that's when things go wrong. A base of conditioning pushes that point back.
- Aerobic base plus repeat-sprint capacity
- Skill and landing work placed before fatigue, not after it
- Conditioning dosed to the season, not maxed year-round
Movement mechanics
Efficient, repeatable mechanics are coached, not assumed. Faulty patterns get corrected and good fundamentals get ingrained through specific, progressive reps — especially landing, decelerating and changing direction.
- Filmed landing and deceleration technique
- Cutting and change-of-direction mechanics
- Cues and corrections built into every session
Rest & recovery
Adaptation happens during rest, not during the workout. Chronic overexertion is a risk factor in itself, and soreness is information — you learn to tell normal training soreness from a signal to back off.
- Planned recovery and rest days in every week
- Sleep treated as part of the program
- Load pulled back when soreness or fatigue says to
Readiness — mind & environment
Stress and mental fatigue raise muscle tension and slow reaction time. Heat, cold and travel change what your body can handle on a given day. Real preparation accounts for both.
- Lighter, sharper work in high-stress weeks
- A return-to-play checklist after time off
- Guidance for heat, cold, altitude and hydration
Members also get short lessons on each principle — warm-ups, sleep, reading soreness, footwear, and training in heat and cold. Grounded in established athletic-training principles of injury prevention (see W. Prentice, Arnheim's Principles of Athletic Training).
A week in the app
You log in and it already knows what today is
No blank page. The dashboard opens on this week's plan and today's session.
This week · focus
Ankle & knee resilience
Mon
Lower-body strength
6 movements · 35 min
Tue
Shooting — pull-up series
6 drills · 40 min
Wed
Ankle & knee resilience
5 movements · 25 min
Thu
Mobility + recovery
20 min
Fri
Landing & deceleration + finishing
5 drills · 35 min
Sat
Conditioning challenge
log your time
Sun
Full rest
recovery
What's included
What's in the membership
- A clear path — concrete steps to your next level
- Durability work — ankles, knees, hips, hamstrings, landing & balance
- Strength, power & conditioning built for basketball
- Basketball skill sessions — shooting, handle, finishing, footwork
- Mobility, recovery & short lessons on staying healthy
- A weekly plan with progress tracking & history
- Fully self-guided — no coaching calls
- Cancel anytime
Season-aware
The work changes as your season does
The training load that builds you in the summer will grind you down in January. Baseline Training shifts strength, volume and recovery to match the time of year.
Pre-season
Build the base — strength, tissue capacity and clean movement before the games matter.
In-season
Maintain and protect — short, targeted work that keeps you sharp without adding fatigue.
Playoffs
Stay fresh. Hold the strength and mobility you built; cut anything that costs you legs.
Off-season
Rebuild and add — the bigger strength and durability blocks you can't run mid-season.
FAQ
Straight answers
Is this physical therapy or injury treatment?
No. Baseline Training is a performance and durability program, not medical care. It's built to improve your physical preparedness — strength, mobility, landing mechanics, conditioning. If you're hurt or in pain, see a medical professional first.
Will this prevent injuries?
Nothing prevents injuries outright. What consistent strength, mobility, balance and landing work can do is build a body that's more resilient to the demands of basketball — so you're better prepared and spend more time on the court.
Does it include coaching calls?
No. Baseline Training is fully self-guided. Elite Coaching ($350/mo) adds private coaching calls and active engagement between sessions, and includes all the training content — upgrade any time and the difference is prorated.
Who picks what I train?
The coach builds each block by hand against the durability framework — progressive loading, balance, mobility, conditioning, mechanics, recovery and readiness — mapped across the week alongside skill work. Personalized plans from an intake assessment are on the roadmap; the structure is already built for it.
Can I cancel?
Any time, from your dashboard. You keep access until the end of the month you've paid for.
Train to stay on the court
$13 a month. Durability, strength and skill work, refreshed every week. Cancel any time.