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Derrick Rose Workout & Diet: How this Young High-Flyer Does It

Updated on November 24, 2014

Chicago Bulls Guard Derrick Rose


Born and raised on the streets of Chicago, Derrick Rose has always dominated the court. His basketball skills, incredible upper body strength, and 40-inch vertical make him very difficult to guard, especially on the open court.

Rose started displaying his skills at his elementary school, Beasley Academic Center. He played high school ball at Simeon Career Academy and made a name for himself —a name that would be heard all across Chicago. He led Simeon to back-to-back championships and was named Mr. Basketball of Illinois.

After high school, Rose decided to play for the Memphis Tigers. In his first year, he took the team to the championship game where they lost to Kansas in overtime. Soon after that first season, Rose declared for the NBA draft and was selected first overall by none other than the Chicago Bulls.

Now in the NBA, Derrick Rose continues to flourish. He has a physique that most other point guards can only dream of. In the NBA, talent can only take you so far. Rose complements his talents with an extremely hard work ethic and unique workout routines.

Derrick Rose's Workout at a Glance

Warm Ups
Strength building
Ball Handling
One-legged squats
Leg presses
Shot off one or two dribbles
Dribbling full-court to a jumper
Reading the ball screen

Derrick Rose's Athleticism

Rose is unquestionably one of the most athletic point guards in the NBA. The man can fly. But there is more to Derrick than just his vertical jump.

In 2005, Rose participated in the NIKE Boys Elite Skills Academy in Beaverton, Oregon. The players went through very specific drills designed to assess them on several skills: speed, power, agility, reaction, and quickness. The result was their overall SPARQ basketball rating.

Rose finished second with a 84.10 SPARQ rating, right behind Brandan Wright. At 6'1", Rose finished in the top five in four of five testing categories. He recorded the fasted 20m dash - completing the event in a ridiculous 2.65 seconds. He also recorded the longest power ball throw, tossing the ball 69 feet. Most impressively, he had the highest one-step vertical jump measuring at 38.6 inches.

This man is an athletic freak of nature. He is gifted in many ways, but doesn't take it for granted. He works hard during the season and even harder off-season.

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."

To work on his quickness, speed, and agility, Rose does a lot of work on the agility ladder. He performs each ladder exercise six times and ends each with a full-out sprint to work on his acceleration.

Derrick Rose Workout Tips

The Workout

Rose maintains his vertical by working on a lot of single and double leg exercises. He focuses primarily on one-legged squats which help him build strength not only in the muscles, but also in the tendons and ligaments that support his knees and ankles.

Squats and leg presses are also important components for overall lower body strength and he loves the plank exercise for core strength.

In the off-season, Rose works out in the gym six times a week for 90 minutes in the morning and 60 minutes in the evening. He looks to be as efficient as he can.

"It's not how long you're there," Rose's trainer has said of the 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 a week or two into the off-season, three to four days a week, two hours per session."

Rose combines cardiovascular training and ball handling to improve his ability to handle the ball while he is tired, trying to simulate game-type situations as much as he can.

In a workout, Derrick Rose will average about 400 shots. With his trainer, he works on ball handling: lateral movement, creating a shot off one or two dribbles, dribbling full court to a pull-up jumper and reading ball screens.

He gets tired and sore like anyone else, but he pushes through it every time. He might be a little slower one day because he's sore, but he still goes as hard as he can.

— Derrick Rose's coach

Derrick Rose Working Out in California

Derrick's Diet

Grilled chicken with pasta or rice
Turkey sandwich
Sports drinks, milk, juice, water

Derrick Rose's Diet

For Rose, eating right is not a chore, it's a lifestyle. He enjoys living a healthy lifestyle outside of basketball as it allows him to perform better physically and mentally. He understands the importance of consuming various types of nutrients.

Rose aims at keeping his pre-game meals consistent. He eats grilled chicken with pasta or rice. Post-game, he enjoys something light like a turkey sandwich.

Rose understands that his overall performance is affected by what he puts into his body. To perform at the maximum level, Rose likes to keep things simple. He sticks with carbs such as pasta and rice for long term energy. He also loves his sports drinks, milk, juice, and, of course, water.

But even Rose has a sweet tooth. His remedy? Candy!

By eating well and living a healthy lifestyle, Rose not only performs better on the court, but also off-court. He says that eating healthy lets him sleep easier at night so he is fully rested to train for the next day.


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