The Tape · basketball
Trainer Sibelle Zambie · 25 min workout · 23s clip
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This intense hop-dribbling series builds elite rhythm, coordination, and shiftiness through varied pound dribble moves, enhancing ball control.
Drill 1 of 5
Pound dribble → hop between the legs, ensuring both feet hit the ground simultaneously.(continue with each side alternately )
Drill 2 of 5
Pound dribble → hop crossover, ensuring both feet hit the ground simultaneously.( continue with each side alternately)
Drill 3 of 5
Pound dribble → hop behind the back, ensuring both feet hit the ground simultaneously.( continue with each side alternately)
Drill 4 of 5
Pound dribble → hop push over top, ensuring both feet hit the ground simultaneously.( continue with each side alternately)
Drill 5 of 5
Pound dribble → hop with combo moves (crossover, between legs, behind back), ensuring both feet hit simultaneously.( continue with each side alternately)
Is this drill for you?
For intermediate ballhandlers (Level 3) syncing feet with the dribble - pound hops into BTL, crossovers, behinds, push-overs, and combos.
The ladder: BTL hops first, then hop crossovers, hop behinds, push-over-top, then the combo finisher.
Variations: Alternate sides on every set.
In a game: Landing both feet with the dribble gives you a jump-stop platform mid-move - every direction stays open.
25 minutes; needs markers.
Harder: In and Out Dribble Progression →
Blueprints
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