The Tape · basketball
Trainer Hunter Rhodes · 5 min workout · 6s clip
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Master low-stance stability and quick-release jumpers by dropping into a deep lunge, punching the ball, and rising into a balanced shot.
The drill
Drop into a deep lunge, switch stance low → punch dribble the ball while dragging cone with off-hand → rise into a balanced pull-up jumper.
holding ourselves accountable, by staying low. So we're here, we switch, okay, boom, boom, punch dribble,
Is this drill for you?
For advanced players (Level 4) with a reliable pull-up who want to shoot out of a deep, low drop without losing balance - hoop and a marker cone needed, no partner.
Variations: Both stance switches.
In a game: Rising into a balanced jumper from a low, wide stance is how you shoot off a hard stop - this builds the leg strength and posture that keeps the shot true.
Deep-lunge work is demanding on the legs; needs a hoop and a cone.
Blueprints
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