The Tape · basketball
Trainer Hunter Rhodes · 5 min workout · 9s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Hunter Rhodes, on your schedule.
This workout focuses on developing quick footwork and balance through progressive single and double dribble step drills, building rhythm and shiftiness.
The drill
hit BTL with left leg --> hit BTB--> hit BTL from outside with right leg --> repeat the process .
Bit wider. 1 2 1 2 This will always unbalance you. We're always strong. Pop. Pop. 1 2 1 2
Is this drill for you?
For novice ballhandlers (Level 2) who can dribble stationary and want to stay balanced stepping through between-the-legs and behind-the-back moves - no hoop or partner needed.
Variations: Both legs lead.
In a game: Stepping through your moves without losing your base keeps you from getting bumped off your line - this builds that stable footwork early.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.