The Tape · basketball
Trainer Hunter Rhodes · 5 min workout · 32s clip
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Develop explosive shiftiness and dynamic balance by mastering rapid weight transfers and quick, low dribbles in a challenging, mobile stance.
The drill
Start in a wide, low stance → drop the ball forward and pull across your body with the opposite hand while shifting your weight → finish with a crossover back to the original hand
1 2 bang so shift weight pop 1 2 boom shift weight shift weight yep shift shift bend your legs get mobile get mobile shift shift 1 2 yep handle it pop 1 2 bounce shift shift shift your weight yep shift your hips shift your weight good pop pop pop
Is this drill for you?
For novice ballhandlers (Level 2) learning the drag - drop the ball forward, pull it across the body, and shift weight into a crossover return.
Variations: Pull across with either hand.
In a game: The drag shifts your weight onto the drive foot while the ball crosses - the defender bites on the drop.
5 minutes.
Harder: Change of Direction Shift →
Blueprints
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