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The Roo Lab

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The Roo Lab provides professional basketball training to middle and high school age athletes. theroolab.com

10/27/2026

Want to extend your range without forcing the shot? Start with these 3 adjustments:

1. Lower your set point: Don’t start the ball so high. Give yourself more room to generate power.

2. Ball first, body second: Let the ball initiate the shooting motion instead of moving your entire body first.

3. Elbow OUT, not UP: Think about extending your elbow out toward the basket instead of snapping it upward and adding unnecessary arc.

The goal isn’t to muscle the ball from deeper, it’s to make your shooting motion more efficient. Save this for your next shooting workout.

10/20/2026

If you’re always dribbling low, you’re limiting your game. A low dribble has its place, but keeping the ball low on every move can limit your freedom of movement. Instead, keep your body low and the ball around waist height when the situation allows it.

✅ More freedom to change speeds
✅ Easier to get into different moves
✅ More natural rhythm and movement

The goal isn’t to dribble high all the time. It’s to stop thinking the ball has to stay low just because your body is low.

10/16/2026

If you feel like you never know where your shot is going, look at your arc. Too much arc can make it harder to control your distance, and the problem might be your elbow.

If your elbow snaps UP, you’re adding unnecessary arc. Instead, think about snapping your elbow OUT toward the rim. Don’t just try to shoot flatter, fix what your elbow is doing.

10/12/2026

Your triple threat position should put the defender at a disadvantage…not you. Where you hold the ball makes a bigger difference than most players realize.

Keeping it on your dominant side gives the defender an easier opportunity to pressure you and limit your options. Instead, position the ball on your non-dominant side. This allows you to use your lead foot to protect the ball while keeping your jab and first step a threat.

The goal isn’t just to keep the ball away from the defender. It’s to put yourself in a position to attack.

10/06/2026

Regular pickups won’t cut it if you want to become an elite finisher. You need pickups that help you protect the ball, avoid shot blockers, and create better finishing angles.

Add these to your bag:

1️⃣ Low sweep: keep the ball away from the defender
2️⃣ Swing step: shift the ball and your body around the defender
3️⃣ Around the back: protect the ball while changing sides

The best finishers don’t just have more finishes, they have more ways to pick the ball up. Save this and add these to your workout.

10/02/2026

A bad behind-the-back usually isn’t about the move itself, it’s about how you’re getting into it.

❌ Chest up
❌ Moving your body away from the ball
❌ Hopping into the move

Instead:

✅ 1-2 step into it
✅ Keep your chest down
✅ Wrap the ball around your legs

The goal is to make the ball travel around your body, not make your body jump away from the ball. This small change will get you a way cleaner behind the back. #

09/29/2026

A lot of players travel because of how they catch the ball. If you catch into a 1-2, you’ve established a pivot foot. Pick that foot up before putting the ball down → travel.

Instead, catch on the hop. That gives you the freedom to step with either foot before you have to start your dribble.

1-2 catch → established pivot
Hop catch → either foot is available

Small adjustment, but it gives you way more freedom out of the catch.

09/25/2026

If you want to shoot faster, stop separating your catch from your footwork.

Instead of:

Catch → footwork → shoot

Blend them together:

Catch + finish your footwork → shoot

Your feet should already be getting into position as the ball arrives, so you’re ready to go straight into your shot.

09/21/2026

Want to make your tween cross way shiftier? Don’t go straight from the tween into the cross. Add a small step after the tween to sell the drive first.

Tween → small step → cross

That extra step makes the defender believe you’re actually attacking before you change direction.

09/17/2026

A retreat dribble isn’t just about getting out of pressure. It’s about seeing how the defender reacts and using that to your advantage. If they’re pressuring you, retreat and read them:

They stay back → SHOOT They step up → DRIVE They step up and cut you off → CHANGE DIRECTION

Don’t retreat just to reset. Retreat with a purpose, then attack whatever the defender gives you.

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Potomac, MD
11621

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