Master the Elbow Pull Up: Dominate the Mid-Range Game
The mid-range jump shot is a lost art, but it remains one of the most effective weapons for elite scorers when the defense runs them off the three-point line. The Elbow Pull Up drill is designed for guards and wings to bridge the gap between advanced ball-handling and shooting accuracy. By simulating a drive against a recovering defender, you will build the footwork, balance, and confidence necessary to punish the defense from 15 feet.
How to Perform This Drill
- Start High: Begin at the top of the key or the slot, well beyond the three-point line, in an athletic stance ready to attack.
- Make Your Move: Execute a sharp breakdown move—such as a crossover, between-the-legs, or behind-the-back—to simulate freezing your defender at the perimeter.
- Attack the Gap: Explode out of your move with one or two hard dribbles directly toward the right or left elbow.
- Decelerate: As you reach the elbow, chop your feet or use a precise 1-2 step to abruptly stop your momentum while keeping your chest over your toes.
- Elevate and Finish: Rise up straight into your jump shot, ensuring a high release point, and hold your follow-through until the ball hits the rim.
- Repeat: Aim for 10 made shots from each elbow before switching sides or adding a step-back variation to create more separation.
Why This Drill Works
This drill is essential because it replicates a specific, high-frequency game situation: attacking a closeout. In a game, when a defender rushes to stop your three-point shot, you drive past them, but often encounter help defense near the rim. The elbow pull up teaches you to exploit that open middle ground. It forces you to master "deceleration"—the ability to transfer horizontal speed into vertical lift instantly—which is the secret to a consistent jump shot off the dribble.
Pro Tips
- Stick the Landing: Focus on landing on two feet in the same spot you took off from. Drifting sideways or fading away unnecessarily throws off your alignment and lowers your shooting percentage.
- Eyes to the Rim: Locate the target the moment you initiate your pickup. Late eyes mean late adjustments, which leads to short or flat shots.
- Pound the Dribble: Your last dribble before the shot must be the hardest. A forceful final dribble snaps the ball into your shooting pocket faster, giving the defense less time to contest your release.
- Stay Low: Maintain a low center of gravity during your drive. If you raise your hips before you are ready to shoot, you lose the explosive power needed for a soft touch.