The Tape · basketball
Trainer Trae Jones · 5 min workout · 6s clip
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Master quick crossovers and explosive shifts between cones to develop elite ball-handling rhythm and deceptive change-of-direction ability.
The drill
Perform a low crossover dribble → execute a quick shift/hesitation → immediately crossover again, moving laterally between cones.
Is this drill for you?
For novice ballhandlers (Level 2) combining the crossover with a hesitation shift between cones - cross, freeze, cross again.
Variations: Work laterally in both directions.
In a game: The shift between crosses is what makes the second one deadly - defenders bite on the pause.
5 minutes; needs markers.
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