Free 5-Day Basketball Reset

Q: How long do the workouts take?

10–20 minutes a day. Day 4 is the longest (~22 min). Days 1–3 can be done in your living room without a gym.

5 Days.
5 Resets.
Your Game Back.

You get up out of bed and your body files a complaint before your feet hit the floor. The Free 5-Day Basketball Reset is the same starting point I run every time my body feels dead after pickup. Hips open. Ankles rebuilt. Game speed back. No fluff.

Day 1 — Hip Reset (open up what's locking your jump)

Day 2 — Ankle Reset (stable landings, no more rolls)

Day 3 — Movement Control (legs stop feeling heavy)

Day 4 — Game-Ready Strength (one session, 20 min)

Day 5 — Power Reset (bring the bounce back)

Takes 10–20 minutes a day. Runs alongside your pickup schedule. Zero gym required for the first three days.

You Know The Morning.

The warm-up takes twice as long as it used to. You feel it on the first cut, and again on the first landing. You play anyway, because you're not done with the game — and tomorrow you do it again. A lot of hoopers live in that morning for years.

I got hurt bad enough that a clinic handed me pain pills and sent me home. Nobody trained me back.

So I worked it out in order, on myself. The lower body is a chain. The weakest link falls first. Get one link solid and the next one in line takes the load. Most programs train a body part. The problem was never a body part.

I'm still in it. I'm not selling you the end of this. I'm the first person it has to hold up for, and I'm still the one testing it.

That's what this is. The first five days of it — free.

Start The 5-Day Reset →

The Actual 5 Days.

Each day is one focused protocol. No 40-minute videos. No "do 12 different mobility drills." Just the one thing that works on that specific problem — the way I'd show my closest hooper.

Day 01

Hip Reset

Open the hips that have been locked from sitting, training, and playing. You'll feel the jump change on the next pickup run.

Day 02

Ankle Reset

Rebuild the ankles your body doesn't trust anymore. Stable landings. Better cuts. No more "just slightly rolled it."

Day 03

Movement Control

The reason your legs feel heavy isn't conditioning — it's leaks in how your body is moving. This day closes them.

Day 04

Game-Ready Strength

One short session. Five lifts. Built specifically for hoopers who play 3–4x a week and can't afford to be sore.

Day 05

Power Reset

The bounce protocol. How to bring power back without another round of box jumps that trash your knees.

If This Sounds Like You —
This Reset Was Built For You.

You Took Time Off

You came back to hoop and your body keeps telling you it's not the same. Hips tight, ankles jumpy, shot flat.

You Play Pickup 3–4x/Week

Your legs haven't felt fresh since college. You're not training less — you're just not recovering enough to show up.

You Train Hard But…

Results don't match effort. Your lifts are up but your game feels down. You need a connection between them.

"A lot of hoopers aren't hurting because they're old. They're hurting because nobody taught them how to train and play at the same time."

— Ty · Built To Hoop

Reset Questions.

Is this really free?

Yes. Five days of emails. No trial, no hidden charge. At the end I'll tell you about BTH Stay Ready — the membership with the full month-by-month training system and all 5 add-on tracks. But only if you want it.

How long do the workouts take?

10–20 minutes a day. Day 4 is the longest (~22 min). Days 1–3 can be done in your living room without a gym.

Can I do this if I already have pain?

The Reset is built for the gray-zone stuff — tightness, heaviness, minor stuff that never goes away. If you've got sharp pain or a recent injury, see a PT first. Then come back.

I'm 30+ and don't feel like I used to. Does this help?

That's exactly who it's built for. The 5-Day Reset is the starting point for the Returning Hooper — the guy who played all through high school/college and is now trying to get the body to hold up for pickup and leagues.

What happens after Day 5?

You'll know if this approach works for your body. From there — BTH Stay Ready is the next step. That's the full month-by-month training system + all 5 add-on tracks in one membership. Or just stay on the weekly list and keep using what you got. No pressure.

5 Days.5 Resets.Your Game Back.