The Tape · basketball
Trainer Hunter Rhodes · 5 min workout · 7s clip
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Master dynamic figure-eight dribbling, progressing from forward to backward, to build elite ball control and competitive quickness under pressure.
The drill
move ball in a figure-eight around legs, moving forward → immediately switch to backward figure-eight.
When you get there, okay, now I want you going backwards. Okay, backwards. One, two, three
Is this drill for you?
For novice ballhandlers (Level 2) who can already dribble stationary and want to coordinate the ball around both legs while moving - no hoop, no partner, just a driveway.
Variations: Forward and backward directions.
In a game: Figure-eight control around the legs builds the low, protected dribble you use to keep the ball away from reaching defenders in tight spaces.
Dribbling is loud on hard floors; needs enough room to walk a few steps forward and backward.
Blueprints
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