The Tape · basketball
Trainer Trae Jones · 50 min workout · 54s clip
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Master elite behind-the-back dribbling with this circuit, building shiftiness, balance, and control through dynamic cone work and continuous rhythm drills.
Drill 1 of 10
Double pound dribble → scissor dribble, maintaining a low stance with the right hand.
Drill 2 of 10
Double pound dribble → scissor dribble, maintaining a low stance with the left hand.
Drill 3 of 10
Dribble behind the back twice between cones → step out with the ball.
Drill 4 of 10
Scissor dribble between cones → lateral glide with the ball.
Drill 5 of 10
Dribble behind the back → touch cone with free left hand.
Drill 6 of 10
Dribble behind the back → touch cone with free right hand.
Drill 7 of 10
Inverted dribble drag around cone → retreat dribble.
Drill 8 of 10
Continuous behind-the-back dribble with the right hand.
Drill 9 of 10
Continuous behind-the-back dribble with the left hand.
Drill 10 of 10
Continuous behind-the-back scissor dribble.
Is this drill for you?
For beginners (Level 1) living between the legs - pound-scissor combos, cone touches, inverted drags, and single-hand BTL work.
The ladder: Pound-scissor combos each hand first, then cone touches and drags, then single-hand and continuous scissor work.
Variations: Right and left hand leads.
In a game: BTL mastery gives you a change of direction that keeps the ball shielded by your own leg.
Needs cones; 50 minutes.
Harder: Elite Ball Control Workout →
Blueprints
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