The Tape · basketball
Trainer Trae Jones · 20 min workout · 33s clip
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This workout sharpens quick-release shooting from the elbows, progressing from spot-up catches to dynamic crossover moves, enhancing agility and scoring versatility.
Drill 1 of 4
Sprint to cone → gather ball at cone → quick release shot from right/left elbow. Alternate between left and right elbow
Drill 2 of 4
Sprint to cone → Gather ball at the cone → one dribble → quick release shot from right/left elbow. Alternate between left and right elbow
Drill 3 of 4
Sprint to cone → Gather ball at the cone → lateral float dribble → quick release shot from right/left elbow. Alternate between left and right elbow
Drill 4 of 4
Sprint to cone → Gather ball at the cone → rip towards the baseline → quick release shot from right/left elbow. Alternate between left and right elbow
There's one. Oh! That's three in a row. You don't like me no more. Yep. Good shot. That is true, I guess. What What do you think about that?
Is this drill for you?
For novice shooters (Level 2) building a quick release from the elbows - spot-ups, one-dribble pull-ups, floats, and rip-throughs off a cone.
The ladder: Spot-up first, then the crossover one-dribble version, then the lateral float, then the baseline rip-through.
Variations: Left and right elbow on every drill.
In a game: The elbow catch-and-go is a staple of off-ball offense - this builds the sprint-gather-release habit.
Needs a cone; alternate elbows every set.
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