The Tape · basketball
Trainer Trae Jones · 20 min workout · 40s clip
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This intense footwork and handle burnout challenges players to maintain low, wide dribbles with explosive shifts, building elite ball control and balance.
Drill 1 of 4
Execute a low, wide pound dribble, shifting weight side-to-side with one hand with quick feet, then use stagger feet
Drill 2 of 4
Perform a low, wide dribble, dribbling the ball between the legs with each bounce, alternating hands.
Drill 3 of 4
Perform a low, wide dribble, crossing the ball behind the back with each bounce, alternating hands.
Drill 4 of 4
Do A Dribble Whiling Split Stepping
Is this drill for you?
For intermediate ballhandlers (Level 3) who want to tie footwork to the handle - low wide pounds, double between-the-legs, and split steps at burnout pace - no hoop needed.
The ladder: Low wide pounds first, then double between-the-legs, then behind-the-back crosses, then split-step dribbles.
Variations: Alternating hands and feet.
In a game: Your handle only works in games when your feet move with it - this builds the low-stance coordination that keeps the ball alive while you shift.
Short but intense; loud dribbling; legs burn fast in the low stance.
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