Defense requires speed, agility, and the ability to react quickly to opponents’ movements. Start with lateral shuffle drills. Set up two cones 15 feet apart and shuffle laterally between them as quickly as possible, keeping your knees bent and staying in a defensive stance. Perform this drill for 30 seconds, rest for 15 seconds, and repeat for five sets.
The mirror drill is another excellent way to improve reaction time. Partner with another player and mimic their movements as they shuffle, sprint, or backpedal within a designated space. Perform this drill for two minutes, then switch roles.
For agility, use the T-cone drill. Set up four cones in a T-shape, with one cone at the base and three across the top. Start at the base, sprint forward to the center cone, shuffle to the left cone, shuffle across to the right cone, and backpedal to the starting point. Complete three sets, resting for 30 seconds between each.