The Tape · basketball
Trainer Trae Jones · 5 min workout · 4s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
Master ball control and quick crossovers with this intense stationary drill, building a strong foundation for shifty handles.
The drill
Pound dribble with one hand → cross to the other hand → repeat, alternating hands.
Is this drill for you?
For beginners (Level 1) building the crossover foundation - stationary pound into cross, alternating hands.
Variations: Stay low; alternate the lead hand.
In a game: The pound-cross is the first real change of direction - everything else stacks on it.
5 minutes; indoor space.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.