The Tape · basketball
Trainer Trae Jones · 25 min workout · 47s clip
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Master ball control and shiftiness with intense low dribbles, progressing from single-hand power to dynamic two-ball coordination and lateral movement.
Drill 1 of 5
Maintain wide stance → execute low, hard pound dribbles with right hand (V dribble with INO Dribble)→ repeat with left hand.
Drill 2 of 5
Maintain wide stance → dribble ball low from right to left with one hand with a jab step→ repeat left to right.
Drill 3 of 5
Maintain wide stance → dribble two balls simultaneously → then alternate dribbling each ball.
Drill 4 of 5
Maintain wide stance → dribble right hand while shuffling right → then left hand while shuffling left → then alternating dribble while shuffling.
Drill 5 of 5
Move While Doing In & Out Cross
Is this drill for you?
For novice ballhandlers (Level 2) with two balls - pound dribbles, single-hand side-to-sides, two-ball burnouts, and lateral movement.
The ladder: Low pounds and side-to-sides first, then the two-ball burnout, then lateral movement and in-and-out cross.
Variations: Both hands; simultaneous then alternating two-ball.
In a game: Two-ball work overloads coordination so one ball feels easy in a game.
Needs a second ball for the burnout drill.
← Easier: High and Low Dribbles
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