The Tape · basketball
Trainer Trae Jones · 25 min workout · 48s clip
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Master essential shooting mechanics and dynamic moves with this 40-shot routine, building accuracy, quick escapes, and confident pull-ups before practice.
Drill 1 of 5
Catch ball → shoot from spot
Drill 2 of 5
Catch → pump fake → escape dribble right → shoot . Repeat going left
Drill 3 of 5
Dribble → punch dribble right → pull-up shot. Repeat going left
Drill 4 of 5
Dribble into float → pull-up shot from left slot. Repeat from right slot
Drill 5 of 5
Shoot free throws from the line, aiming for swishes.
Is this drill for you?
For novice shooters (Level 2) who can already make spot-up shots and want a structured routine covering catch-and-shoot, escape dribbles, pull-ups, float pull-ups, and free throws - hoop required, no partner needed.
The ladder: Catch-and-shoot makes first, then pump-fake escapes, then punch-dribble pull-ups, then float pull-ups, finishing with free throws.
Variations: Five shot types; right and left directions; both slots for float pull-ups.
In a game: Catch-and-shoot, pump-fake escape, and pull-up are the most common shot types off kick-outs and closeouts - this builds a repeatable routine for all of them plus free throws.
Needs a hoop; a 25-minute, 50-shot routine means chasing your own rebounds.
Blueprints
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