The Tape · basketball
Trainer Trae Jones · 15 min workout · 55s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
This workout builds explosive first-step quickness and finishing ability around cones, progressing to precise stationary shooting from the free throw line.
Drill 1 of 3
Start at wing → low dribble through cones (crossover/between legs) → attack basket for a layup.
Drill 2 of 3
Start at top of key → dribble past single cone (crossover/between legs) → step back/into a jump shot
Drill 3 of 3
Stand at free throw line → shoot stationary jump shots.
Is this drill for you?
For advanced guards (Level 4) who want the full scoring diet - wing attacks, straight drives into pull-ups, and spot shooting - hoop and cones required.
The ladder: Wing attacks to the rim first, then straight drives into jumpers, then free-throw-line spot shooting.
Variations: Crossover or between-the-legs through the cones, your choice.
In a game: Attack, counter, and spot-up - this is the combo-guard menu for real half-court possessions.
Needs a hoop and cones.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.