The Tape · basketball
Trainer Trae Jones · 55 min workout · 60s clip
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This burnout circuit progressively sharpens ball control and rhythm, advancing from stationary V-dribbles to complex moving combinations.
Drill 1 of 11
Perform stationary V-dribbles with the right hand, then the left hand, focusing on control.
Drill 2 of 11
Execute V-dribbles while advancing to half court, first with the right hand, then the left hand.
Drill 3 of 11
Combine stationary V-dribble with a quick crossover, maintaining a low stance.
Drill 4 of 11
Progress with V-dribble into a crossover while moving forward to half court.
Drill 5 of 11
Perform stationary V-dribble → behind-the-leg dribble, alternating hands.
Drill 6 of 11
Advance to half court, executing V-dribble → behind-the-leg dribble.
Drill 7 of 11
Execute stationary V-dribble → between-the-legs dribble, alternating hands.
Drill 8 of 11
Move to half court, performing V-dribble → between-the-legs dribble.
Drill 9 of 11
Combine stationary V-dribble → crossover → behind-the-leg → between-the-legs.
Drill 10 of 11
Perform V-dribble → crossover → behind-the-leg → between-the-legs while moving to half court.
Drill 11 of 11
Execute rapid scissor dribbles, maintaining a low, athletic stance for a full burnout.
Is this drill for you?
For novice ballhandlers (Level 2) chaining the V-dribble to everything - cross, BTL, BTB combos, stationary then moving to half court.
The ladder: Stationary then moving V-dribbles, then V+cross, V+BTL, V+BTB pairs, the four-move chain, and the scissor burnout.
Variations: Right hand, then left, then alternating.
In a game: The V-dribble is the reset between moves - chaining it keeps your handle alive while you read the defense.
55 minutes of one-minute bursts.
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