The Tape · basketball
Trainer Hunter Rhodes · 10 min workout · 17s clip
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Master low-stance ball control with this intense cone dribbling progression, building rhythm and shiftiness from single to double under-the-legs.
Drill 1 of 2
Low stance: Dribble under left leg → cross → dribble under right leg, repeating figure-eight around cone.
Drill 2 of 2
Low stance: Dribble twice under left leg → cross → dribble twice under right leg, repeating figure-eight.
Is this drill for you?
For intermediate handlers (Level 3) comfortable with a basic figure-eight who want to stay low and balanced while dribbling under each leg around a cone - no hoop or partner needed.
The ladder: Single under-legs figure-eight first, then the double under-legs version.
Variations: Single vs double dribbles under each leg.
In a game: Staying low and balanced while the ball moves under your legs is what keeps your handle alive when a defender crowds you - this builds that low-stance control.
Sustained low stance is leg-intensive; dribbling noise carries on hard floors.
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