The Tape · basketball
Trainer Trae Jones · 25 min workout · 34s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
This intense in & out circuit builds elite rhythm and shiftiness, progressing through punch, cross, between, and V-dribble combos.
Drill 1 of 5
Dribble in & out with right hand → punch dribble; repeat with left hand.
Drill 2 of 5
Dribble in & out → crossover dribble; perform continuously for burnout.
Drill 3 of 5
Dribble in & out → between the legs dribble; perform continuously for burnout.
Drill 4 of 5
Dribble in & out with right hand → between the legs dribble; repeat with left hand.
Drill 5 of 5
Dribble in & out with right hand → V-dribble; repeat with left hand.
Is this drill for you?
For novice ballhandlers (Level 2) riding the in-and-out - punch, crossover, BTL, single-hand, and V-dribble pairings with burnout sets.
The ladder: INO plus punch each hand first, then the crossover and BTL burnouts, then single-hand and V-dribble pairings.
Variations: Every pairing with both hands.
In a game: The in-and-out holds the defender in place while your feet decide - pairing it keeps him honest.
25 minutes; indoor space.
← Easier: Quick-Twitch Stationary Cone Dribbles
Blueprints
The Blueprints app turns drills like this into a training plan made for you.