Defensive Drills Part 1

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What to Expect

Shut down your opponents and dominate the scoreboard by mastering the core pillars of elite defense.

Sports Gear Requirements

🏀 Basketball
🎽 Sports Wear
⛹‍♂ Towel
💧Bottle of Water

Optional:
⏱️ Timer or Stopwatch
🔺 Training Cones or Field Markers for Drills

Tips

Once you’ve mastered each drill, practice mixing and matching them together to further strengthen your defensive skills.

Step by step guide:

Defense is an important part of the game, just as important as scoring. Knowing these skills can help prevent your opponent from scoring so you can win the game. Here are the basic defensive skills you must learn:

1. Defensive Stance

Do this in three easy steps. First, widen your base – feet shoulder-width apart. Second, keep your back straight. Third, raise your hands above your shoulders but keep elbows bent. Fourth, squat and imagine yourself sitting on a chair. Practice for 10 seconds.

2. Close-outs

Do this in three easy steps. Run ¾ of the way to your opponent then stutter your steps as you approach the opponent. Bring your dominant hand up and lower your hips to assume your defensive stance. Do 10 reps.

3. Step-Slide

Assume the defensive stance. If your opponent is attacking from the right side, step to your left and slide your right foot to maintain your defensive posture. Stay low and be in a balanced position. Practice this in a zig-zag motion across the court using cones or markers. Do three end to end sets.

4. Defensive Reaction

Mix and match and apply all three drills together. From the defense stance, sprint and abruptly stop. Raise your dominant hand. Once you break your opponent’s momentum, do the step-slide drill towards the direction of the ball. Do three sets.

Summary

In this video, you will master defensive fundamentals by practicing a wide, balanced stance, controlled close-outs, and lateral step-sliding.

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Defensive Drills Part 2

1 video | 3+ minutes

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Focus Area - Basketball - Defensive Drills Part 1

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