The Tape · basketball
Trainer Trae Jones · 60 min workout · 57s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
This intense ball handling circuit challenges players to develop elite shiftiness and control through progressive cone drills and rapid between-the-legs dribbling.
Drill 1 of 12
Dribble between legs with right leg forward → hit a BTB -->maintain low stance --repeat.
Drill 2 of 12
Dribble between legs with left leg forward → hit BTB -->maintain low stance -->repeat.
Drill 3 of 12
hit a BTL + Tap the cone +hit another BTL -->tap the cone -->repeat .
Drill 4 of 12
Dribble around a single cone, keeping the ball on the right side.
Drill 5 of 12
Dribble around a single cone, keeping the ball on the left side.
Drill 6 of 12
hit double crossover -->move to the right.
Drill 7 of 12
hit double crossover --> move to the left.
Drill 8 of 12
Dribble between legs with right leg forward-->get back to the same stance.
Drill 9 of 12
Dribble between legs with left leg forward---> get back to same stance .
Drill 10 of 12
Dribble in a figure 8 pattern around two cones--> add a pound dribble at each side.
Drill 11 of 12
hit a double front cross + make a figure of eight(right hand start)
Drill 12 of 12
hit a double cross + make a figure of eight(left hand start )
Is this drill for you?
For advanced ballhandlers (Level 4) who want a long cone circuit - between-the-legs wraps, cone taps, figure-8s, and double-cross shifts - no hoop needed.
The ladder: Between-the-legs behind-the-back combos both sides, then cone taps, single-cone work, double-cross shifts, and figure-8 patterns to finish.
Variations: Both hands and both lead legs throughout.
In a game: Shifty ball control in tight spaces is how you keep a drive alive when the lane shrinks - this builds the low, quick handle that survives traffic.
Needs one to two cones; twelve drills is a heavy load; loud on hard floors.
← Easier: Ball Handling Burnout · Harder: 3 Drills To Get Insane Handle →
Blueprints
The Blueprints app turns drills like this into a training plan made for you.