The Tape · basketball
Trainer Trae Jones · 30 min workout · 42s clip
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Master these intense, continuous ball-handling drills to develop elite shiftiness, rhythm, and control for breaking down defenders.
Drill 1 of 6
Dribble with one hand → jab with opposite foot → cross the ball to the other hand → repeat.
Drill 2 of 6
Dribble between the leg → jab with the opposite foot of the cross→ repeat with both the legs .
Drill 3 of 6
Pound the ball → dribble between the legs (double )-->repeat
Drill 4 of 6
Pound the ball → crossover dribble → repeat, maintaining a low stance.
Drill 5 of 6
Continuously execute quick crossover dribbles, maintaining a low, athletic stance.
Drill 6 of 6
Dribble between the leg → slight pause → crossover dribble → repeat, alternating legs.
Is this drill for you?
For intermediate ballhandlers (Level 3) who want to add shiftiness - cross jabs, between-the-legs jabs, and delayed combos in a continuous flow - no hoop needed.
The ladder: Stationary cross jabs and between-the-legs jabs first, then pound combos, then continuous and delayed crosses.
Variations: Both hands and both jab feet.
In a game: Shiftiness is what makes a defender open their hips before you ever make your move - this builds the jab-and-pause rhythm that creates that lean.
Continuous reps - conditioning demand is real despite no hoop.
Harder: Get Shifty By Doing This →
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