The Tape · basketball
Trainer Trae Jones · 45 min workout · 40s clip
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Master essential ball control and stability with a progression of wall-based drills, enhancing hand quickness and core strength.
Drill 1 of 9
Wall sit position → pound BTB crossovers
Drill 2 of 9
Wall sit position → cross over → wrap ball around lap clockwise → repeat other direction
Drill 3 of 9
Stand facing wall → tap ball against wall with fingertips, right hand → tap ball with left hand.
Drill 4 of 9
Stand facing wall, bent knees → wrap ball behind back to hit the hall, alternating hands.
Drill 5 of 9
Wide stance, facing wall → pound ball against wall with right hand into pound dribble → repeat other side
Drill 6 of 9
Right leg on back wall and dribble between-the-legs → repeat other side
Drill 7 of 9
Wide stance, facing wall → tap the wall with off-hand while crossover dribble.
Drill 8 of 9
Wide stance, facing wall → tap the wall with off-hand while between-the-legs dribble.
Drill 9 of 9
Right hand bounce ball against the wall above the shoulder → dribble low with left hand → switch hands
Is this drill for you?
For intermediate ballhandlers (Level 3) using a wall as resistance - wall sits with crossovers, finger taps, wraps, and stabilized BTL work.
The ladder: Wall-sit crossovers and wraps first, then finger taps and BTB wraps, then pounds, stabilized BTL, wall taps, and 1-high-1-low.
Variations: Alternate hands on every drill.
In a game: Wall work builds the forearm and core strength that keeps your handle sharp when you are tired.
45 minutes; needs a wall and a second ball.
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