The Tape · basketball
Trainer Trae Jones · 30 min workout · 63s clip
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This intense two-ball and single-ball workout builds elite ball control, rhythm, and ambidextrous handling through varied dribbling patterns.
Drill 1 of 6
Dribble two balls simultaneously, one low and one high, alternating hands. 1 minute for each hand
Drill 2 of 6
Dribble two balls with one hand, tapping them quickly. 1 minute for each hand
Drill 3 of 6
Dribble 10 low, then 3 high pounds with one hand. 1 minute for each hand
Drill 4 of 6
Hold two balls → drop one, dribble, catch the other, drop, dribble. Clockwise for 1 minute, counterclockwise for 1 minute
Drill 5 of 6
Dribble the ball in a circle around one leg, alternating directions and hands. 1 minute clockwise and 1 minute counterclockwise per hand
Drill 6 of 6
Tap the ball in a figure 8 pattern between the legs, alternating directions. One minute each direction
Is this drill for you?
For intermediate ballhandlers (Level 3) with two balls - one-low-one-high, quick taps, catch-one-drop-one, and leg circles for true control.
The ladder: One-low-one-high and quick taps first, then 10-low-3-high pounds, catch-one-drop-one, leg circles, and figure-8 taps.
Variations: Each hand, both directions.
In a game: Two-ball overload makes one ball feel slow and easy when the game speeds up.
Needs a second basketball.
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