The Tape · basketball
Trainer Trae Jones · 5 min workout · 42s clip
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Master quick changes of direction and explosive footwork with this dynamic dribble sequence, emphasizing a powerful push-off for enhanced shiftiness.
The drill
Dribble → push off lead foot for BTL → quick step with opposite foot and crossover → second dribble (pop-pop) → gather.
one two here one See how I'm doing with my feet again? See how I'm pushing to step? So I'm not I'm not planted here and then stepping. I'm pop pop. So it's here slow. One two. Here. One two. Here. One two. Here. One two. Okay? So I'm planting and I'm pushing. There. Push. One. Pop pop. Pop pop. Good. Other way on the way back. One two. Step step. One two. One two. One two. Tough. Good. One two. One two. One two. Two. Good.
Is this drill for you?
For beginners (Level 1) learning the plant-and-push - the footwork that turns a between-the-legs dribble into an explosive first step.
Variations: Push both directions.
In a game: Plant-and-push is the difference between dribbling in place and actually beating a defender off the BTL.
Harder: Behind the back and between the legs crossover →
Blueprints
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