The Tape · basketball
Trainer Trae Jones · 30 min workout · 46s clip
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Master quick footwork and shot-making rhythm with these progressive mid-range and 3-point movement drills from various court spots.
Drill 1 of 6
Run from baseline → curl around cone at elbow → catch pass → shoot mid-range jumper (right/left elbow). Alternate right and left until 5 reps from each side
Drill 2 of 6
Run from baseline → 1 dribble towards middle → catch pass → shoot mid-range jumper (right/left elbow). Alternate right and left until 5 reps from each side
Drill 3 of 6
Run from baseline → 1 dribble along baseline → catch pass → shoot mid-range jumper (right/left side). Alternate right and left until 5 reps from each side
Drill 4 of 6
Run from corner → lift to wing → catch pass → shoot 3-pointer (right/left wing). Alternate right and left until 5 reps from each side
Drill 5 of 6
Run from corner → move to top of key → catch pass → shoot 3-pointer (right/left corner). Alternate right and left until 5 reps from each side
Drill 6 of 6
Shoot free throws.
Is this drill for you?
For beginners (Level 1) learning movement shooting - curls, one-dribble middies, and corner lifts into threes off the catch.
The ladder: Elbow curls first, then one-dribble middies middle and baseline, then corner lifts and corner-to-top threes, closing with free throws.
Variations: Alternate right and left until five makes per side.
In a game: Catch-and-shoot off movement is how most beginner scorers actually get open looks in games.
Written for a passer; tossing the ball to yourself works.
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