Today’s Playbook

Here’s what’s been on my mind in this week’s newsletter:

• 🏀 Time to Build Systems That Keep You Locked In

• 🌱 Why More Basketball Players Are Turning to Pilates

• ▶️ YouTube → Full-Body Pilates for Basketball

🏀Time to Build Systems That Keep You Locked In

Right now, we’re in the offseason, and this is the best time to level up. Not just on the court, but mentally, emotionally, and in how we live day-to-day. It’s the perfect window to zoom in on the things that might be holding you back from becoming the player you know you can be.

During the season, everything moves fast. Games, travel, recovery, there’s barely time to breathe, let alone step back and evaluate what’s working and what’s not. But now? Now’s the time to build systems that keep you focused and consistent, even when life or the game throws you off.

What Do I Mean by “Systems“

A system is something you do daily, no matter how you feel, no matter where you are, to protect and improve your life. It’s not something you negotiate with yourself about. It’s a non-negotiable.

For me, my personal systems look like this:

• Praying

• Using the bathroom (yes, it counts, routine matters)

• Brushing my teeth

• Drinking water

Simple, right?

But here’s the key: I do these things wherever I am, whenever I need to. It doesn’t matter if I’m overseas, jet-lagged, frustrated after a tough game, or just not feeling it. These actions happen every single day.

You don’t skip brushing your teeth just because someone cut you off in traffic or because your shot wasn’t falling in practice. Why? Because it’s a system. It’s automatic. It’s not ruled by how you feel in the moment.

@elijah.bryant3

Focus on your systems #elijahbryant #basketball #systems

Systems > Emotions

When you allow your emotions to decide whether or not you follow through on something, you end up being inconsistent. One day you're locked in, the next day, you fall off. That kind of up-and-down rhythm doesn’t lead to greatness.

Discipline is built on consistency, and consistency comes from systems.

Friction Removers: Make it Easier to Win

If a system is what you do, then a friction remover is what helps you do it, no excuses. It’s something that eliminates the little obstacles that could stop you from following through.

Let’s say your system is working out in the morning. A friction remover would be laying out your clothes the night before, so you're not wasting energy searching for gear at 6 a.m. Another one might be meal prepping on Sunday so you’re not tempted by junk food midweek.

Friction removers make it easier to stay consistent, especially when you don’t feel like it. They help you get out of your own way.

Why Athletes Need Systems

As athletes, especially at the highest level, there’s always pressure. Pressure to perform, to recover, to bounce back, to improve. That pressure can break you if you don’t have structure.

Systems give you stability. When you're on a losing streak, traveling across time zones, or dealing with personal stuff, it's your systems that keep you grounded. They help you keep showing up no matter what.

Let’s use this offseason to create a structure that carries us through the chaos of the season.

I’ve built mine. Now go build yours.

And remember Faith + Consistency™. That’s the formula.

🌱Why More Basketball Players Are Turning to Pilates

You’ve probably noticed more and more basketball players on a Pilates reformer bed and it’s not just for the ‘Gram. From the NBA to college rosters, Pilates is becoming a game-changer. Why? Because basketball is a high-impact sport full of sprinting, cutting, jumping, and hard landings. Pilates provides low-impact, high-benefit training that strengthens the body without extra strain.

@bleacherreport

Giannis working before the season 🔥 (via @PilatesTouch, irini_marselou/IG) #nba #basketball #nbabasketball #giannis #giannisantetokounmpo

Why Pilates Helps Athletes (Especially Basketball Players)

• Low-impact, high reward: Mat-based Pilates builds strength without joint stress.

• Core stability & alignment: Controlled movements teach better posture, spinal support, and center-of-gravity control, crucial for quick cuts and explosive moves.

• Improved flexibility & coordination: Exercises target tight hips, hamstrings, shoulders, and stabilize small muscles.

• Injury prevention & recovery: By strengthening joint stabilizers and improving movement mechanics, Pilates helps reduce ankle rolls, knee strain, and lower back issues.

Full-Body Pilates Workout for Hoopers

I’ve included a complete reformer-based Pilates routine targeting core strength, mobility, and injury prevention. The workout includes 18 exercises that enhance hip alignment, spinal articulation, ankle mobility, and overall control, key for on-court performance and recovery.

Ideal for in-season maintenance or off-season gains, this session supports longevity and resilience in the game.

You can find all the exercises and the full follow-along video in the PDF linked below.

Playbook Guides (Workouts, Pro Tips, Mobility Guides, Recovery info, Pilates Workout etc)

▶YouTube Journey

In this video, I’m sharing a full-body Pilates reformer workout specifically designed for basketball players. Whether you’re a pro hooper, college athlete, or just serious about your game, this routine will help you build core strength, improve flexibility and prevent injuries.

Basketball puts serious stress on your body, tight hips, sore knees, stiff backs, you name it. Pilates targets those problem areas with low-impact, high-benefit movements that support your performance and longevity on the court.

Keep Reading

Thank you for grabbing your Playbook 🙏

If you have comments, questions, or suggestions, PLEASE respond to the newsletter about anything. I want to hear from you and I promise, I read every response. My goal is to continue making a great Playbook and building a great community where we all get better together. And you’re a part of that journey!

Let’s Build Confidence + Consistency™, on and off the court!

Elijah