Good defense begins with proper footwork and positioning. Start with the defensive slide drill. Set up cones 10 feet apart in a straight line. Assume a low defensive stance with your knees bent, chest up, and hands active. Shuffle laterally between the cones, ensuring your feet don’t cross. Perform this drill for 30 seconds at maximum intensity, then rest for 30 seconds. Complete five sets to build endurance and lateral quickness.
To simulate game scenarios, practice closeout drills. Start at the free-throw line and sprint toward a cone placed at the three-point line, stopping in a defensive stance. Focus on controlling your momentum, staying balanced, and keeping your arms extended. Perform 10 repetitions, alternating directions.
Incorporate reaction drills to improve your ability to anticipate offensive moves. Have a partner stand in front of you and randomly signal left, right, or forward. React quickly by sliding in the indicated direction or closing out. Perform this drill for five minutes, focusing on staying low and maintaining quick feet.