The Tape · basketball
Trainer Trae Jones · 25 min workout · 50s clip
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This intense workout sharpens your ability to attack the basket with dynamic dribble moves and finish strong, culminating in precise form shooting.
Drill 1 of 5
Dribble around cones (left/right) with a cross-body or between-the-legs move → pull-up jump shot.
Drill 2 of 5
Start at wing → drive around cone (left/right) → pull-up jump shot.
Drill 3 of 5
Toss the ball forward from the top of freethrow line toward 3 point line → turn (left/right) → jump shot.
Drill 4 of 5
Free throw line → stationary shot, focusing on swishes.
Drill 5 of 5
Dribble around cones (left/right) with a cross-body or between-the-legs move → Side-Step → pull-up jump shot.
Is this drill for you?
For novice scorers (Level 2) tying the dribble to the pull-up - cone drives, wing drives, side-steps, and turnaround jumpers.
The ladder: Cone drive pull-ups first, then wing drives and the turnaround, then side-step pull-ups and form swishes.
Variations: Left and right on every drive.
In a game: The pull-up off one move is the most repeatable self-created shot a young guard can own.
Needs cones.
Blueprints
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