The Tape · basketball
Trainer Trae Jones · 25 min workout · 55s clip
Get a plan built around you — your age, level, space, and equipment.
Coached by trainers like Trae Jones, on your schedule.
Elevate your ball control with dynamic two-ball and single-ball drills, building hand quickness and intricate dribbling rhythm for elite handling.
Drill 1 of 5
Dribble two balls simultaneously, one low and one high, alternating between right and left hands.
Drill 2 of 5
Dribble two balls with one hand, tapping them quickly, alternating between right and left hands.
Drill 3 of 5
Dribble one ball, performing 10 low pounds followed by 3 high pounds, alternating between right and left hands.
Drill 4 of 5
Dribble two balls, catch one while dropping the other, then switch, rotating counterclockwise → clockwise.
Drill 5 of 5
Dribble one ball around the leg: clockwise (right hand) → counterclockwise (right hand) → clockwise (left hand) → counterclockwise (left hand).
Is this drill for you?
For advanced ballhandlers (Level 4) who want sharper hand speed and coordination - two-ball taps, pound series, and catch-one-drop-one work - second ball required.
The ladder: One-low-one-high and one-hand quick taps first, then the 10-low-3-high pound series, then catch-one-drop-one, then leg circles.
Variations: Both hands; clockwise and counterclockwise.
In a game: Two-ball work overloads your coordination so one ball feels slow in games - this builds the hand quickness that keeps your dribble alive in traps.
Needs a second basketball; indoor space; loud and demanding on the forearms.
Blueprints
The Blueprints app turns drills like this into a training plan made for you.