Defensive Conditioning Drills

Defensive Slide Drill 1

You can run multiple players if you use all the key areas. Most floors have at least 4-6.

The drill lasts 1 minute. The objective is for the player to complete as many sets as he can.

Start: Player slaps floor, sides left to the other elbow, then drops his right foot and slides to opposite block. He slides laterally to the other block, then advances his right foot and slides back to the starting point, slaps floor and calls out how many he's finished, then repeats until the minute is up.


Comments about Defensive Slides

The defensive slide is a critical skill needed to prevent penetrative dribbles. If a defender can quickly move laterally and maintain a legal defensive position, he will be able to protect the House. If not, our team defense will be continually compromised. We must commit to mastering this skill.

When running the drill, it is imperative that the player maintain a proper stance. The objective is to move laterally as quickly as possible, so any change in form to make the drill easier must be discouraged. The key positioning tips are:

  1. Stay low! The defensive battles are won on the ground. Low man wins.
  2. Stay wide! The feet should be a bit wider than the shoulders.
  3. Thighs are locked and loaded, ready to move any direction.
  4. Weight is on the balls of the feet.
  5. The body should lean slightly forward with the chin directly above the knees.
  6. Hands away from body (wider than knees), with palms facing the ball.

When the players tire, they will usually either stand up too tall or lean too far forward. Weaker players may resort to these incorrect postures immediately. The result is an inability to change direction quickly. With conditioning, endurance will improve and allow the player to stay in the game longer.

 

Defensive Slide Drill 2

You can run multiple players if you use all the key areas. Most floors have at least 4-6.

The drill lasts 1 minute. The objective is for the player to complete as many sets as he can.

Start: Player slaps floor, sides left to the other elbow, then backpedals to block and slaps the floor. He retreats laterally to the other block, then sprints back to the starting point, slaps floor and calls out how many he's finished, then repeats until the minute is up.


Points of Emphasis for Defensive Slide Drill 2

The players must use controlled stops and stay as low as possible. There isn't time during the retreating or sprinting phases of the drill to stand up. In fact, the retreat is really dropping the outside foot (furthest from the basket) back and pushing off from the front foot to get to the block. Once there, the outside foot should hit the block and position the player for an explosive slide to the right.

Additional Defensive Strength and Conditioning Drills

1. Jump Rope

2. Shadow routines - defensive stance/movement/quick feet (each player leads)

3. Chair- Players lean against wall as if sitting in a chair, backs straight and legs bent at a 45 degree angle. Hold for a minute. Add a minute every day. Good time to talk about stuff.

4. Piggy back races, squats carrying buddy, 

5. Play 3:3 with players piggy/backed. (communication, too!)


2. Defender at elbow, ball handler at top of key. BH must try to drive past defender for a layup. Defender must close out. Defender reverses, defender closes out to other end of key and defends shot

Defending vs Screens
1. Unguarded stationary screener at top of key, guarded BH between screener and half court circle, must use screen to force defender to decide between going over/under screen. Defender's goal is to go over top and maintain viable defensive position. BH's goals are:
A. If defender obstructed by screen, continue to layup
B. If defender dives under screen, shoot over screen
C. If defender succeeds, change direction and use screen again.

2. Same, but screener defended. Back defender must show early to stop dribbler progress, then recover. Top defender attempts to fight over and if unable, calls switch and guards against return pass to screener.

Full Court 1:1
Defender must establish a defensive stance somewhere on the floor. Goals (in order) are to stop the dribble, force player to weak area of court, or slow dribbler as much as possible. BH tries to keep defender on run with speed, crossovers and driving to defender's back.