The Tape · basketball
Trainer Trae Jones · 25 min workout · 55s clip
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Master rhythm and pace with intense cone dribbling, progressing through double crosses, behind-the-legs, and tween combos for elite ball control.
Drill 1 of 5
Perform two consecutive cross-over dribbles around the pole, alternating between going left and right sides.
Drill 2 of 5
Execute two consecutive between-the-leg dribbles around the pole, alternating between going left and right sides.
Drill 3 of 5
Combine a between-the-legs dribble with a cross-over dribble around the pole, alternating going left and right.
Drill 4 of 5
Combine a between-the-legs dribble with a behind-the-back dribble around the pole, alternating going left and right.
Drill 5 of 5
Execute two consecutive inside-out dribbles around the pole, alternating between going right and left hands.
Is this drill for you?
For intermediate ballhandlers (Level 3) who own stationary combos and want to control pace through cone work - double crosses, between-the-legs, and tween combos - no hoop needed.
The ladder: Double cross and double between-the-legs first, then tween-cross and tween-behind combos, then double in-and-outs.
Variations: Alternating sides on every combo.
In a game: Changing pace is what freezes a defender more than speed - this builds the rhythm shifts that turn a straight drive into a wrong-footed defender.
Needs cones or a pole; constant dribbling noise on hard floors.
← Easier: Intense Handle Burnout
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