The Tape · basketball
Trainer Trae Jones · 45 min workout · 62s clip
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Master essential ball handling with a progressive series of stationary drills, building hand speed and control from beginner to advanced for ultimate shiftiness.
Drill 1 of 9
Dribble low and fast, alternating hands in front; progress from controlled to high-intensity.
Drill 2 of 9
Perform quick crossovers in front, alternating hands; progress from controlled to high-intensity.
Drill 3 of 9
Execute between-the-legs dribbles, alternating hands and legs; progress from controlled to high-intensity.
Drill 4 of 9
Perform behind-the-back dribbles, alternating hands; progress from controlled to high-intensity.
Drill 5 of 9
Execute double crossovers, alternating hands; progress from controlled to high-intensity.
Drill 6 of 9
Perform double between-the-legs dribbles, alternating hands; progress from controlled to high-intensity.
Drill 7 of 9
Behind-the-back dribble → immediate crossover, alternating sides; progress intensity.
Drill 8 of 9
Behind-the-back dribble → between-the-legs move, alternating sides; progress intensity.
Drill 9 of 9
Between-the-legs dribble → behind-the-back move, alternating sides; progress intensity.
Is this drill for you?
For novice ballhandlers (Level 2) ready to suffer - nine one-minute burnout drills covering every base move, controlled to high intensity.
The ladder: Low dribbles, crossovers, between-the-legs, and behind-the-back first, then the doubles, then the three combo finishers.
Variations: Each drill runs controlled first, then max speed.
In a game: Handles built at exhaustion are the ones that hold up in the fourth quarter.
45 minutes of near-continuous dribbling - bring water.
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