The Tape · basketball
Trainer Trae Jones · 35 min workout · 81s clip
Get a plan built around you — your age, level, space, and equipment.
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Master dynamic ball-handling and shooting with progressive cone drills, sharpening your rhythm, balance, and footwork for versatile scoring.
Drill 1 of 7
Dribble around three cones in a wide semi-circle, execute double BTL at each cone → gather → shoot.
Drill 2 of 7
Dribble towards the top of the key → INO Dribble → gather → shoot.
Drill 3 of 7
Dribble towards top of the key → INO Dribble → BTL snatch back → gather → shoot.
Drill 4 of 7
Dribble towards top of the key → INO Dribble → BTL snatch back → pound dribble → side step → gather → shoot.
Drill 5 of 7
Float dribble → BTL Dribble → Pull up Jumper
Drill 6 of 7
BTL+crossover at cone → BTL+crossover at cone → lateral dribble → curl around the cone → pull up jumper
Drill 7 of 7
Make 20 swishes
Is this drill for you?
For advanced guards (Level 4) tying cone combos to the gather - double BTL, in-and-out snatch-backs, and curls into pull-ups, closing with 20 swish free throws.
The ladder: Three-cone double-BTL shoots first, then the in-and-out and snatch-back builds, the curl pull-up, and 20 swishes to close.
Variations: Set the cones at any arc spot.
In a game: Chaining two moves before the gather mirrors how you shake a defender who sits on your first move.
Needs up to three cones.
Blueprints
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