The Tape · basketball
Trainer Trae Jones · 25 min workout · 43s clip
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Master elite handles through intense, continuous dribbling drills, building quickness, control, and balance in a low, athletic stance.
Drill 1 of 5
Wide stance → dribble between legs, alternating hands → shift body side-to-side.
Drill 2 of 5
Wide stance → crossover dribble followed by BTL dribble → shift body side-to-side.
Drill 3 of 5
Wide stance → In and out Pound dribble followed by BTB dribble → maintain low stance.
Drill 4 of 5
Rapid, BTL Dribble with Scissors Footwork → maintain intense pace.
Drill 5 of 5
Maintain low athletic stance → Reverse BTL Dribble with continued foot movement→ switch hands.
Is this drill for you?
For novice ballhandlers (Level 2) raising the intensity - continuous BTL, cross-BTL, INO-BTB, scissors, and rapid low dribbles in a wide stance.
The ladder: Continuous BTL first, then BTL-cross and INO-BTB, then scissors and the rapid low finisher.
Variations: Switch the lead hand on every set.
In a game: Continuous combos at pace build the stamina your handle needs in the fourth quarter.
25 minutes; indoor space.
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