The Tape · basketball
Trainer Trae Jones · 60 min workout · 56s clip
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Master essential ball handling with this intense circuit, progressing through stationary, cone-focused, and dynamic dribbling to enhance rhythm, control, and shiftiness.
Drill 1 of 12
Maintain a wide stance → BTL+BTB combo with foot movement.
Drill 2 of 12
Maintain a wide stance → BTL+BTB combo with foot movement.
Drill 3 of 12
Dribble between the legs, tap over a pole → alternate hands.
Drill 4 of 12
Dribble with the right hand → Pound Dribble around the pole.
Drill 5 of 12
Dribble with the left hand → Pound dribble around the pole.
Drill 6 of 12
Dribble behind the back → move right around the pole.
Drill 7 of 12
Dribble behind the back → move left around the pole.
Drill 8 of 12
Perform continuous between-the-legs dribbles → keep left leg forward.
Drill 9 of 12
Perform continuous between-the-legs dribbles → keep right leg forward.
Drill 10 of 12
Dribble between two poles → alternate hands → move forward and backward.
Drill 11 of 12
Dribble between two poles → start on the left side → alternate hands.
Drill 12 of 12
Dribble between two poles → start on the right side → alternate hands.
Is this drill for you?
For novice ballhandlers (Level 2) ready for a full hour - pole dribbling, behind-the-back circles, continuous BTL, and two-pole weaves.
The ladder: Stationary low dribbles first, then pole work each hand, continuous between-the-legs, and the two-pole weaves.
Variations: Right and left hand on every drill.
In a game: An hour around the poles builds the endurance your handle needs late in games.
60 minutes; needs poles or cones.
← Easier: Handle and Pace Control
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