The Tape · basketball
Trainer Trae Jones · 35 min workout · 40s clip
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Master ball control and shiftiness with intense, low dribbling drills, progressing from stationary to dynamic half-court movements for enhanced rhythm and balance.
Drill 1 of 7
Lead with right leg → rapidly dribble ball between legs while moving forward to half court.
Drill 2 of 7
Lead with left leg → rapidly dribble ball between legs while moving forward to half court.
Drill 3 of 7
Lead with left leg → rapidly dribble ball between legs while moving forward to half court → Lead with right leg → rapidly dribble ball between legs while moving forward to half court.
Drill 4 of 7
Lead with left leg → rapidly dribble ball between legs while being in place → Lead with right leg → rapidly dribble ball between legs while being in place.
Drill 5 of 7
Lead with left leg → bounce the ball once → rapidly dribble ball between legs back and fourth → Lead with right leg → bounce the ball once → rapidly dribble ball between the legs back and fourth
Drill 6 of 7
Lead with left leg → bounce the ball once → rapidly dribble ball between legs while being in position.
Drill 7 of 7
Lead with right leg → bounce the ball once → rapidly dribble ball between legs while being in position.
Is this drill for you?
For beginners (Level 1) who want to take stationary handles on the move - between-the-legs dribbling up and back across half court.
The ladder: Right-leg lead then left-leg lead lengths, then forward-and-back, then the stationary and bounce variations.
Variations: Lead with either leg; add the bounce once the base pattern is clean.
In a game: Dribbling between the legs while traveling is how you change direction at speed without losing the ball.
Needs a half-court worth of space.
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