The Tape · basketball
Trainer Trae Jones · 30 min workout · 53s clip
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This mid-range workout sharpens dynamic pull-up jumpers from multiple spots, progressing to static swish shooting for enhanced rhythm and balance.
Drill 1 of 6
Start at top of key → dribble right(in&out) -->crossover → pull-up shot from elbow--> repeat from left.
Drill 2 of 6
Start At Right/Left Elbow And Then Dribble Combo Into Pull Up Shot
Drill 3 of 6
Start At Right/Left Elbow And Then Dribble Combo Into Step Back Shot
Drill 4 of 6
Start At Top Of The Key Then Combo Of Choice To Get To The Elbow Then Jump Shot
Drill 5 of 6
Start At The Wing Then Drive To The Free Throw For A Jump Shot
Drill 6 of 6
20 Swishes From The Free Throw Line
Is this drill for you?
For advanced shooters (Level 4) who want a complete mid-range diet - elbow pull-ups, free-throw-line step-backs, and drives to the elbow - hoop required.
The ladder: Elbow pull-ups first, then free-throw-line pull-ups and step-backs, then combo drives to the elbow, and 20 swishes to close.
Variations: Both sides; pull-up, step-back, and drive finishes.
In a game: The mid-range pull-up punishes defenders who sag for the drive - this builds the dribble-to-shot footwork that makes it automatic.
Both elbows and wings; expects you to already make open mid-range shots consistently.
← Easier: 4 Shot Mid-Range Curl Series
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