Playing defense has a lot to do with technique and also attitude. Have the attitude that you will control where the offense goes. Here are 4 drills to help you with your defense.
Drill 1: Zig Zag
1 4 Drill
1. This drill should be performed with a partner. One on defense and the other on offense.
2. The offensive player should be on the baseline and defensive player should be facing the offensive player.
3. The offensive player should dribble diagonally down the court in a 15-foot lane using the dribble patterns of crossover, spin dribble, or between the legs to change position.
4. The defender should concentrate on sliding and completely cutting off the dribbler's angle. Use your feet to overplay the dribble and force the offensive player to turn in another direction. Make sure to have a wide stance, with arms extended to the side with your palms facing the ball and stay low.
5. Continue turning the player down the length of the court.
6. The players can switch positions.
Drill 2: Cone Jumping
1. Line up next to a 6-inch cone.
2. Jump with both feet together back and forth over the cone continuously for a period of time. (10, 15, 20 seconds)
Drill 3: Rope Jumping
1. Get a jump rope.
2. Jump with both feet.
3. Switch to jumping with the right foot.
4. Switch to jumping with the left foot.
Drill 4: Leg Bounds
1. Line up along the baseline
2. Stand with your legs together, arms tucked to your sides, and knees bent.
3. Jump as high and as far as you can, throwing you arms up and extending your body.