The Tape · basketball
Trainer Trae Jones · 25 min workout · 36s clip
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This intense cone workout sharpens lateral quickness, explosive bursts, and rapid changes of direction, building elite court agility and balance.
Drill 1 of 5
Lateral shuffle between cones → sprint forward to cone → lateral shuffle back to start.
Drill 2 of 5
Sprint from center cone to side cone → touch cone → sprint back to center → repeat to other side.
Drill 3 of 5
Lateral shuffle between cones → sprint forward to cone → lateral shuffle back to start.
Drill 4 of 5
Lateral shuffle between cones → sprint forward to cone → lateral shuffle back to start.
Drill 5 of 5
Wide lateral lunge to left cone → touch ground → wide lateral lunge to right cone → touch ground.
Is this drill for you?
For any player (Level 1) who wants defensive athleticism - lateral shuffles, sprint touches, and lunge touches off cones - no hoop, no ball work.
The ladder: Shuffle-and-sprint first, then cone sprint touches, then burnout and high-tempo shuffles, then lateral lunge touches.
Variations: Both directions on every shuffle and lunge.
In a game: Staying in front of a shifty guard is a conditioning and hip-battle - this builds the lateral burst and recovery that keep you attached on defense.
Cones needed; high cardio load; no ball skill involved.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.