During the off-season, many basketball players choose to focus all their training on “fun” skills like ball handling and shooting. Improve your all-around game and take your team further this year by incorporating these two basketball defense drills into your training.
Because effective basketball defense begins with footwork, it’s important to regularly practice drills that focus on proper stance. Improve your footwork with this basic speed drill, which you can easily do at home or in the gym with a jump rope, cone and stopwatch.
Stay balanced with straight back and focused lateral movement.
Basic man-to-man defensive principles are pretty simple: try to stay active in the passing lanes, move your feet and talk to your teammates. This defensive drill uses flat cones, a tennis ball and a whistle to help build these principles into your game.
Rotate from man to help defense for 20 to 30 seconds straight using correct man-to-man rotations.