The Tape · basketball
Trainer Trae Jones · 40 min workout · 48s clip
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This intense dribbling workout sharpens ball control and shiftiness with a progression of advanced crossovers and behind-the-leg/back moves.
Drill 1 of 8
Double cross dribble while moving forward.
Drill 2 of 8
Behind-the-leg cross dribble, ball crosses behind the right leg while moving forward.
Drill 3 of 8
Behind-the-leg cross dribble, ball crosses behind the left leg while moving forward.
Drill 4 of 8
Double behind-the-leg dribble, ball crosses behind the left leg twice while moving forward.
Drill 5 of 8
Double behind-the-leg dribble, ball crosses behind the right leg twice while moving forward.
Drill 6 of 8
Behind-the-leg dribble (left leg) → behind-the-back dribble while moving forward.
Drill 7 of 8
Behind-the-leg dribble (right leg) → behind-the-back dribble while moving forward.
Drill 8 of 8
Double behind-the-back dribble while moving forward.
Is this drill for you?
For beginners (Level 1) building a moving handle - double crosses, behind-the-leg crosses, and BTB combos, all while walking forward.
The ladder: Double cross first, then single-leg BTL crosses, then double BTL, BTL+BTB, and double BTB.
Variations: Left-leg and right-leg versions of everything.
In a game: Doing these moves on the move, not standing still, is what makes them usable when you are advancing the ball.
40 minutes; needs a lane's worth of space.
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