The Tape · basketball
Trainer Trae Jones · 25 min workout · 40s clip
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This intense handle and footwork burnout challenges your rhythm and balance, building elite ball control and shiftiness under pressure.
Drill 1 of 5
Shuffle front and back dribbles, focusing on rhythm and balance → alternate hands for continuous flow.
Drill 2 of 5
stationary scissor step, focusing on rhythm and balance → dribble with both hands for one minute each
Drill 3 of 5
front and back foot movement with figure of 8 under the leg dribble → dribble with both hands for 1 minute each
Drill 4 of 5
combine BTL and BTB dribble with wide stance foot movement → both ways a minute each
Drill 5 of 5
alternate between wide stance and narrow stance while dribbling → both hands for one minute
Is this drill for you?
For novice ballhandlers (Level 2) syncing hands and feet - shuffles, scissor steps, figure-8s, and stance switches while dribbling.
The ladder: Shuffle dribbles and scissor steps first, then figure-8s, BTL+BTB, and the alternate-stance finisher.
Variations: Both hands on every drill.
In a game: Handles that ignore your feet get you nowhere - this ties every dribble to a step.
One-minute bursts per hand.
Blueprints
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