The Tape · basketball
Trainer Trae Jones · 45 min workout · 54s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
Master advanced ball handling with a series of rhythm skips, lateral moves, and stationary dribbles to enhance shiftiness, balance, and control.
Drill 1 of 9
Dribble behind the leg (BTL) while skipping forward → then backward.
Drill 2 of 9
Dribble under the leg while skipping forward → then backward.
Drill 3 of 9
Dribble behind the leg (BTL) while moving laterally left → then right.
Drill 4 of 9
Dribble behind the back (BTB) while moving laterally left → then right.
Drill 5 of 9
Pound dribble with a skip, moving forward and backward with right hand → then left hand.
Drill 6 of 9
Stationary dribble behind the leg (BTL) with scissor footwork.
Drill 7 of 9
Stationary dribble behind the leg (BTL) then behind the back (BTB) with scissor footwork.
Drill 8 of 9
Stationary dribble behind the back (BTB) with rhythm.
Drill 9 of 9
Stationary dribble with the right hand, alternating two high dribbles with two low dribbles.
Is this drill for you?
For intermediate ballhandlers (Level 3) adding rhythm and skips to the handle - BTL skips, lateral BTL/BTB, pound-skips, scissors, and high-low work.
The ladder: BTL and under-leg skips first, then lateral BTL/BTB, pound-skips, scissors, BTB rhythm, and 2-high-2-low.
Variations: Every drill both directions and both hands.
In a game: Skipping through the dribble teaches your feet and hands to run independent rhythms - that is shiftiness.
45 minutes.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.