The Tape · basketball
Trainer Trae Jones · 20 min workout · 54s clip
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Master quick changes of direction through cone dribbling, progressing to dynamic drives and pull-up jumpers for versatile scoring.
Drill 1 of 4
Dribble through cones with various moves (crossover, between-the-legs) → explode to the rim for a finish. 10 reps going right and 10 going left
Drill 2 of 4
Dribble through cones with various moves (crossover, between-the-legs) → create space for a pull-up shot. 10 reps going right and 10 going left
Drill 3 of 4
Dribble through cones with various moves (crossover, between-the-legs) → spin around cone → explode to the rim for a finish. 10 reps going right and 10 going left
Drill 4 of 4
Dribble through cones with various moves (crossover, between-the-legs) → spin around cone → step back and create space for pull up. 10 reps going right and 10 going left
Is this drill for you?
For intermediate scorers (Level 3) building a 1v1 bag - cone moves into drives, pull-ups, spin finishes, and spin step-backs.
The ladder: Cone drive finishes first, then pull-ups, then spin finishes and spin pull-ups.
Variations: Ten right, ten left on every drill.
In a game: Each drill is an iso possession - move, read, finish or pull up.
Needs cones.
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