The Roo Lab

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

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.

09/12/2026

A weak bump usually starts before the contact. If there’s too much space between you and the defender, you can’t create much force.

Want a stronger bump? Take away the space first. Get into the defender → create contact → finish through them.

09/06/2026

A good jab shouldn’t look like you’re pressing a button. It should look like you’re about to attack. 3 things to make your jab more fluid:

1. Active feet: Don’t let your feet get stuck.

2. Leg → Ball: Move your leg first, then let the ball follow.

3. Sell the drive: Turn your shoulder and use your upper body to make the defender believe you’re going.

The goal isn’t to do a bigger jab, it’s to make the defender react to a more realistic one.

09/01/2026

Put it to the test. 🏀

After actually playing in the McDavid Infused Therapy Knit Knee Sleeve, my biggest takeaway: it’s a really good option if you need extra knee support and stability.

You can definitely feel it while playing, so if you don’t need additional support, it’s probably not something you need to wear. But if you’re looking for more stability around the knee, this is a product I’d recommend checking out.

McDavid®

08/26/2026

You beat your defender… so why are you letting them catch you?

Most players sprint straight to the rim after getting by, giving the defender a running start to chase them down. Instead, use your dribble to cut them off first.

Create separation → cut off their path → THEN attack the rim.

08/22/2026

Getting cut off doesn’t mean your possession is over.

Pick it up → you’re stuck.

Turn your back → sink down → keep your dribble alive.

Now you can spin, re-attack, pass, or wait for a better option.

08/17/2026

Most players only use one leg to create separation on their stepback. Try this instead:

Outside foot → inside foot → 2-foot hop

That final hop lets you push backward with both legs, giving you more space while keeping your body under control. And yes, this is legal footwork, the dribble is discontinued before the gather.

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