The Tape · basketball
Trainer Trae Jones · 20 min workout · 39s clip
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Master shot balance and rhythm with these progressive drills, focusing on controlled landings and precise hand-foot timing for stable shooting.
Drill 1 of 4
Start facing away → twist 180 degrees → jump shot → land balanced with feet in starting position.
Drill 2 of 4
Walk forward → dribble between legs → jump shot → timing of hand and feet should be same
Drill 3 of 4
Stand → dribble between legs → quick pickup → jump shot → time hand and foot with ball.
Drill 4 of 4
Start on one leg → lateral bound → land on same leg → jump shot → maintain balance until ball goes through net.
All right guys for this first drill, we're just going to be doing some 180 twist form shots. These are going to help with landing on balance. Your landing should not look like this. You're trying to get your feet back to how they started, not twist your body. On this second drill, we got some walking between the leg into a jump shot. These are going to be good for creating that rhythm with a ball in your feet, and also help with your pickup time. You're trying to time it up to where your hand hits the ball and your foot hits the ground at the same exact time. For this third drill, we got some between the leg quick pickups into a jump shot. It's going to be the same theme with this drill. You're trying to time up your hand and your feet with the ball. Easy money. All right for this last drill, we're going single leg lateral bounds. Okay? These are going to be a good way to create that one leg stability, so you're trying to land on balance all the way until the ball goes through the net. You shouldn't be falling back or to the
Is this drill for you?
For intermediate shooters (Level 3) with a working jump shot who land off-balance and want their feet and hands timed together - hoop required, no partner.
The ladder: 180 twist form shots first, then walking between-the-legs jump shots, then quick pickups, then single-leg lateral bounds.
Variations: Both twist directions; both hands on the pickups.
In a game: Shots miss long or short when your landing is twisted - this builds the balanced base and pickup timing that hold up when you are moving at game speed.
Assumes a working jump shot; not a first shooting workout.
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