THE LAB
TRAINING
ARTICLES.
Guides, breakdowns, and protocols — every article links straight to a drill in the Hooper Lab library.
How to Increase Your Vertical Jump at Home (4-Week Plan)
Add 3–6 inches to your vertical in 4 weeks with no gym required. Science-backed plyometrics, schedule, and recovery — built for hoopers.
05 · Shooting
SHOOTING
Form, mechanics, and shot science.
Proper Basketball Shooting Form, Step by Step
Master a repeatable shooting form. Elbow alignment, base, release point, and follow-through — broken down the way coaches actually teach it.
5 Basketball Shooting Drills You Can Do Without a Hoop
No rim, no problem. Five shooting drills that build form, rotation, and release point at home — used by NBA shooting coaches.
How to Improve Your Shooting Accuracy in 30 Days
Hit a higher percentage from every spot on the floor. A 30-day shooting plan built on rep quality, footwork, and tracked feedback.
How to Extend Your Shooting Range (Safely)
Stretch your range without breaking your form. The strength work, foot mechanics, and rep progression that turn a 22-foot shot into 28.
How to Shoot a Basketball (Beginner's Complete Guide)
Learn to shoot from scratch: grip, stance, alignment, release, and follow-through. The foundation every shooter builds on.
04 · Defense
DEFENSE
Footwork, reaction, and on-ball pressure.
Basketball Defense Footwork Drills (No Equipment)
Five defensive footwork drills you can do anywhere — no cones, no partner. Build lateral quickness, closeout discipline, and stance endurance.
The Perfect Defensive Stance in Basketball
Your stance is the foundation of every defensive play. Get it wrong and you're a step late on everything. Here's how to build a stance that holds up.
Closeout Technique in Basketball: A Step-by-Step Guide
A bad closeout gives up a layup or an open three. A clean one forces a tough shot every time. Here's the technique pros use.
How to Play Better Defense in Basketball
Stop getting scored on. Stance, positioning, on-ball technique, help rotations, and the mindset every elite defender shares.
01 · Vertical
VERTICAL
Plyometrics, strength, and jump protocols.
01 · Training
TRAINING
Programming, recovery, and the long game.