The Tape · basketball
Trainer Trae Jones · 40 min workout · 55s clip
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This workout builds dynamic scoring versatility, progressing through quick rips, screen reads, seated attacks, and lateral movements to sharpen shot creation.
Drill 1 of 8
Dribble from elbow → rip through → shoot from opposite elbow.
Drill 2 of 8
Dribble around chair (screen) → attack middle → pull-up mid-range jumper.
Drill 3 of 8
Start seated → stand up → dribble → pull-up mid-range jumper.
Drill 4 of 8
Start near half-court → 1 dribble → pull-up three-pointer.
Drill 5 of 8
Dribble downhill towards basket → combo move (crossover/behind-the-back) → pull-up jumper.
Drill 6 of 8
Dribble in a circle around chair → shoot.
Drill 7 of 8
Dribble → lateral step to touch chair → shoot from elbow.
Drill 8 of 8
Shoot free throws.
Is this drill for you?
For intermediate guards and wings (Level 3) who want a 40-minute shooting workout built on movement - rips, screens, and pull-ups instead of spot shooting.
The ladder: Start with Elbow 2 Elbow Rips and Seated Jump + Attack, then Snake Screen Middys and Downhill Combos, and finish with 1 Dribble 3's From Half.
Variations: Shoot left or right off every rip; set the chair at either wing.
In a game: Every rep comes off a move - rips, snake screens, and downhill combos mirror how guards actually get their shots in games.
Needs a chair or box as a screener; half court.
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