The Tape · basketball
Trainer Trae Jones · 45 min workout · 40s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
Master essential ball control and stability with these intense wall-based drills, enhancing your handle and low-stance quickness.
Drill 1 of 9
Perform a wall sit → perform under the legs crossover .
Drill 2 of 9
Perform a wall sit → wrap the ball around the legs.
Drill 3 of 9
Face the wall → tap the ball against the wall with fingertips, alternating hands.
Drill 4 of 9
Face the wall → wrap the ball behind the back.( repeat with both hands ).
Drill 5 of 9
Face the wall in a wide stance → pound the ball against the wall.( alternate hands ).
Drill 6 of 9
Assume a low, stabilized stance against the wall → dribble the ball between the legs.( alternate legs ).
Drill 7 of 9
Face the wall in a low stance → tap the wall with your free hand while performing a crossover .
Drill 8 of 9
Face the wall in a low stance → tap the wall while performing BTL with your free hand .
Drill 9 of 9
Face the wall in a low stance → one hand high on the wall (tapping the ball)→ other hand dribbles the ball low.( alternate hands ).
Is this drill for you?
For novice ballhandlers (Level 2) who can dribble stationary and want 45 minutes of wall-based control work - wall sits, wraps, taps and pounds - no hoop, no partner.
Variations: Nine wall-based drills; alternating hands and legs.
45 minutes and repetitive - ball taps against a shared wall carry; pure prep work, no finishing.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.