The Tape · basketball
Trainer Trae Jones · 30 min workout · 56s clip
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Master stationary ball handling with this intense burnout, progressing from fundamental dribbles to advanced moves for ultimate shiftiness and control.
Drill 1 of 6
Dribble the ball between the legs, alternating hands; add hops + increase speed for advanced control.
Drill 2 of 6
BTL + BTB; add hops + increase speed for advanced control.
Drill 3 of 6
Perform quick crossover dribbles, alternating hands; add taps + increase speed for advanced control.
Drill 4 of 6
Perform V dribbles; increase speed + add reverse BTL for advanced control
Drill 5 of 6
Float crossovers + step, alternating hands; replace cross with under drag for advanced control.
Drill 6 of 6
Perform quick in and out dribbles, alternating hands; replace with reverse BTL for advanced control.
Is this drill for you?
For advanced ballhandlers (Level 4) who want high-rep handle conditioning across six move families - no hoop needed.
The ladder: Between-the-legs first, then between-the-legs-behind-the-back, crossovers, V dribbles, float crossovers, and in-and-outs to finish.
Variations: Each drill lists its own advanced variation.
In a game: Handles fail in the fourth quarter when arms are tired - burnout volume builds the handle that survives fatigue.
Continuous high-rep work - bring water.
Harder: Advanced Handle Burnout →
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