The Tape · basketball
Trainer Trae Jones · 25 min workout · 33s clip
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This intense in & out circuit challenges ball control and rhythm, progressively building shiftiness and balance for dynamic offensive moves.
Drill 1 of 5
In & Out dribble → punch dribble 1 min Left hand + 1 min Right Hand
Drill 2 of 5
In & Out dribble → crossover dribble (continuous, alternating hands) Do exercise for 1 min and then repeat again for 1 minute.
Drill 3 of 5
In & Out dribble → between the legs dribble (continuous, alternating hands) Do exercise for 1 min and then repeat again for 1 minute
Drill 4 of 5
In & Out dribble → between the legs dribble (right hand) → continue for 1 min → repeat (left hand)
Drill 5 of 5
In & Out dribble → V dribble (right hand) → continue for 1 min → repeat (left hand)
Is this drill for you?
For beginners (Level 1) building the in-and-out into every base move - punch, cross, between, and V-dribble combos in one-minute bursts.
The ladder: INO punch and INO cross first, then the INO-between burnout, then single-hand and V-dribble versions.
Variations: One minute per hand on every drill.
In a game: The in-and-out is the simplest way to freeze a defender - pairing it with a counter makes it a real move.
Blueprints
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