Basic But Effective Basketball Defense Drills

August 12, 2012 | Michael Coleman

Must See Basketball Videos

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.

Footwork Defensive Drill

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.

  • 30 seconds jump rope
  • 30 seconds jump rope (left foot)
  • 30 seconds jump rope (right foot)
  • 30 seconds jump rope side-side (two feet)
  • 1 minute defensive slides through cones on angles

Basketball Defense Drill: Man-Help (2-5 players)

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.

  • Set-up flat cones inside the three-point line, in the post area, corner, wing, elbow and top of the key.
  • Players start in the middle of the paint.
  • Coach blows whistle and tosses a tennis ball toward one of the spots.
  • Players sprint to their place for man or help side.
Take your game to the next level with more basketball drills.

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,830
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,268,862
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,536,765
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
Basketball Speed Drills for Offense

Basketball Speed Drills for Offense

Basketball speed drills for offense are difficult to put together. One of the most challenging aspects of coaching basketball is teaching the concept of...

Train for Hockey Off the Ice This Summer

Train for Hockey Off the Ice This Summer

Improve Your Basketball Passes With Med Ball Exercises

Improve Your Basketball Passes With Med Ball Exercises

4 Tips for Coaching Low-Velocity Softball Pitchers

4 Tips for Coaching Low-Velocity Softball Pitchers

How to Improve Your Basketball Skills in the Weight Room

How to Improve Your Basketball Skills in the Weight Room

Build a Better Layup With These Basketball Speed Drills

Build a Better Layup With These Basketball Speed Drills

Learn to Shoot a Basketball with the BEEF Method

Learn to Shoot a Basketball with the BEEF Method

Drive Defenders Crazy With These Super Moves from NBA Legends

Drive Defenders Crazy With These Super Moves from NBA Legends

Basketball Shooting Technique: How to Shoot a Floater

Basketball Shooting Technique: How to Shoot a Floater

10 Essential Point Guard Drills From Skylar Diggins

10 Essential Point Guard Drills From Skylar Diggins

3 Secrets of the NBA's Best Shooters

3 Secrets of the NBA's Best Shooters

Learn from Steph Curry: Stay the Course to Beat the Defense

Learn from Steph Curry: Stay the Course to Beat the Defense

The 4 Fundamentals of Hitting a Baseball

The 4 Fundamentals of Hitting a Baseball

Drills for a Better Pole Vault Swing

Drills for a Better Pole Vault Swing

Success With Health: How Trevor Bauer Increased His Velocity

Success With Health: How Trevor Bauer Increased His Velocity

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

Winter Soccer Workout to Improve Ball Handling

Winter Soccer Workout to Improve Ball Handling

3 Things You Are Doing Wrong In Your Basketball Training

3 Things You Are Doing Wrong In Your Basketball Training

Never Fumble Again: How to Carry a Football

Never Fumble Again: How to Carry a Football

Softball Pitchers: How to Play Your Best Over a Complete Season

Softball Pitchers: How to Play Your Best Over a Complete Season

How to Dribble a Basketball

How to Dribble a Basketball

How to Punt a Football: A Step-by-Step Photo Guide

How to Punt a Football: A Step-by-Step Photo Guide

4 Soccer Drills to Shoot Better While on the Move

4 Soccer Drills to Shoot Better While on the Move

Why Basketball Players Must Improve Their Weak Hand

Why Basketball Players Must Improve Their Weak Hand

3 Steps to Better In-Game Baseball Hitting

3 Steps to Better In-Game Baseball Hitting

The Football Route Tree, Explained

The Football Route Tree, Explained

'Squash the Bug' and Other Softball Batting Tips That Don't Work

'Squash the Bug' and Other Softball Batting Tips That Don't Work

Boost Your Fastball With This Weighted Baseball Workout

Boost Your Fastball With This Weighted Baseball Workout

2 Drills to Help You Play Lockdown Basketball Defense

2 Drills to Help You Play Lockdown Basketball Defense

Improve Your Jump Shot with Core Strength

Improve Your Jump Shot with Core Strength

How Stephen Curry Became the Best Shooter in the NBA

How Stephen Curry Became the Best Shooter in the NBA

10 Tips Every AAU Player Must Know

10 Tips Every AAU Player Must Know

WATCH: 5 Post Moves From Nerlens Noel

WATCH: 5 Post Moves From Nerlens Noel

How to Create a Killer Crossover Without a Basketball

How to Create a Killer Crossover Without a Basketball

5 Drills to Improve Your Soccer Dribbling Skills

5 Drills to Improve Your Soccer Dribbling Skills

Become a Better Baserunner With This Agility Drill

Become a Better Baserunner With This Agility Drill

Fastpitch Softball Hitting Drills for Beginners

Fastpitch Softball Hitting Drills for Beginners

How to Shoot a Basketball Better

How to Shoot a Basketball Better

Teach the Layup with the Two-Step Drill

Teach the Layup with the Two-Step Drill

YardBarker