The Tape · basketball
Trainer Trae Jones · 35 min workout · 46s clip
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This dynamic pre-game routine enhances hip mobility, single-leg balance, and explosive drop mechanics, preparing your body for peak court performance.
Drill 1 of 7
Stand tall → lift knee and rotate hip outward. Alternate legs.
Drill 2 of 7
Stand on one leg → grab ankle for quad stretch → hinge at hip into single leg deadlift. Alternate legs.
Drill 3 of 7
Stagger feet, one forward → hinge at hips to touch toes. Alternate lead leg.
Drill 4 of 7
Wide stance → lunge to one side, stretching inner thigh → return to center. Alternate sides.
Drill 5 of 7
Step forward into lunge → pivot torso and punch arms through. Alternate lead leg.
Drill 6 of 7
Jump up with arms overhead → land softly in a low lunge/drop stance. Alternate lead leg.
Drill 7 of 7
Jump up with arms overhead → land in wide stance drop → transition to left drop → transition to right drop.
Is this drill for you?
For any player (Level 1) who needs a quick in-season warmup that opens hips, wakes up single-leg balance, and primes explosive drops - no hoop, no partner, minimal space.
The ladder: Hip openers first, then quad folds and single-leg deadlifts, then toe touches, side lunges and pivot lunges, then up-drops to finish.
Variations: Alternating lead leg and side throughout.
Pure preparation work - no skill transfer on its own; quiet enough for a hallway or hotel room.
Blueprints
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