The Tape · basketball
Trainer Trae Jones · 35 min workout · 53s clip
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Rebuild your shot confidence with this progressive workout, focusing on fundamental mechanics, rhythm, and counter moves to bounce back from bad shooting nights.
Drill 1 of 7
Shoot from close range, focusing on form, with one-handed, two-handed, and slight jump variations.
Drill 2 of 7
Take a few steps back from the basket → shoot, aiming for the backboard.
Drill 3 of 7
Catch the ball → immediately shoot from mid-range.
Drill 4 of 7
Pump fake → one dribble → pull-up shot.
Drill 5 of 7
Catch the ball → shoot a 3-pointer, coming in right-left and left-right.
Drill 6 of 7
Pump fake → one dribble towards the basket → pull-up 3-point shot.
Drill 7 of 7
Shoot free throws from the line.
First on the list, we've got some form shots. Now, there are plenty of different variants you can do. These are the ones I chose, so get creative. Form shots are going to help you work on shot fluidity, mechanics, and balance. Don't be afraid to work on the basic fundamentals. Next, we're going to take a few steps back and work on some backboard shots. These are going to help with accuracy, shot arc, and angle. Third in line, one of my favorites, mid-range catch and shoot. This will work your rhythm, technique, and mid-range. Next up, pump fake one-dribble pull-ups. Notice how all these are pretty basic drills, okay? This is just working the same thing: rhythm, balance, and counters. All right, now we got some catch-and-shoot threes coming in right-left and left-right, rhythm, balance, catch and shoot. After that, let's work on some three-point counters. All we're doing is taking a pump fake and one dribble towards the basket. Get on balance and knock it down. Cash money. Number seven, another one of my favorite sections, is just free styling, all right? Don't take it too serious, have fun, stay creative, be imaginative, and start free-flowing. Last but not least, let's knock down some free throws. Try to hit 10 in a row. If you can't do that, do five in a row. Tag a teammate.
Is this drill for you?
For novice shooters (Level 2) rebuilding confidence after a rough game - a rhythm-first sequence from form shots to threes to free throws - hoop required.
The ladder: Form shots first, then backboard shots, mid-range catch-and-shoot, pump-fake pull-ups, catch-and-shoot threes, three-point counters, freestyle, and free throws to finish.
Variations: Get creative with the freestyle section; both directions on the threes.
In a game: This is a reset day - rebuild rhythm from form shots up so the next game's first jumper feels familiar again.
Full-length session; the trainer targets ten straight free throws to close - drop to five if needed.
Harder: Dynamic Off-Dribble Shooting Drills →
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