The Tape · basketball
Trainer Trae Jones · 15 min workout · 40s clip
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Master elite ball control and rhythm with intense stationary burnout drills, progressing from narrow to wide stances for ultimate shiftiness.
Drill 1 of 3
Dribble rapidly with the right hand in a narrow stance while alternating quick (forward and backward) steps in position→ repeat continuously for 1 minute → repeat with left hand; transition to a wide stance and repeat exercise
Drill 2 of 3
Perform rapid alternating between-the-leg dribbles in a wide, low stance, maintaining intense ball control. Do drill continuously for 1 minute. Repeat but perform between-the-leg dribbles with single hand. After completing the dribble from right hand through the legs to the left hand, pass the ball back from the left hand to the right hand behind your back and continue the between-the-leg dribble burnout. 1 minute with your right hand + 1 minute with your left hand.
Drill 3 of 3
Dribble rapidly with the right hand in a wide stance while alternating quick (in and out) steps in position (footwork should be the same as jumping jacks) → repeat continuously for 1 minute → repeat with left hand;
Is this drill for you?
For beginner guards (Level 1) who want hand speed tied to footwork - stationary burnout dribbles with front-back and side-to-side steps.
The ladder: Single-hand front-back burnout first, then the between-the-legs burnout, then the side-to-side jumping-jack version.
Variations: Narrow and wide stances.
In a game: Quick feet under a quick handle is how guards stay shifty without traveling or losing balance.
One-minute bursts; both hands on every drill.
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