The Tape · basketball
Trainer Trae Jones · 25 min workout · 42s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
Master your rhythm and ball control with these intense, rapid-fire handling drills, building shiftiness and balance for elite play.
Drill 1 of 5
hit a double crossover in front of the cone -->shift to the other cone while hitting in &out -->now do a punch dribble at the other cone -->repeat on both sides .
Drill 2 of 5
hit BTL and BTB --> followed by in &out dribble (while shifting towards other cone )-->repeat same on the other side .
Drill 3 of 5
hit BTL + front cross -->followed by in & out (while shifting towards other cone )-->repeat same with the other hand.
Drill 4 of 5
hit double cross BTL--->in & out (shifting towards other cone )-->hit BTB-->repeat the process with other hand .
Drill 5 of 5
hit in& out BTL -->dynamic shift to other cone -->repeat same with the other hand .
Is this drill for you?
For intermediate ballhandlers (Level 3) who want a five-drill cone burnout - double crosses, between-the-legs wraps, and in-and-out shifts cone to cone - no hoop needed.
The ladder: Five drills, each adding a move to the cone-to-cone shift - start at drill one and build up.
Variations: Both sides on every drill.
In a game: Shifting side to side without losing the handle is how you keep a defender sliding - this burnout builds that control under fatigue.
Needs two cones; continuous reps - the burn is the workout.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.