Basketball Defense Advice, Tips, and Drills
Drills which will help you to build your quickness
Lines- jump over back and forth, as well as from side to side over the lines first with both feet and then with one foot at a time.
5 dots- Go ahead and make five dots in the shape of an x, that is, one in the middle and then four around it. Work out every combination possible as well as different patterns possible jumping on from one dot to another dot.
Bounding- This will teach you to bound as well as rebound on defense like all of the great defenders. In this process, you go on one foot and then jump on for a horizontal distance as far as you can and then land on to one foot, and then from that one foot jump once more as far as you horizontally can. Now do this in various random directions for extremely small durations of time. This is done in order to train the muscles and not in order to exhaust them. Hence go really hard for a really short duration of time.
Situations which might arise in a basketball game
Shuffle- Adopt the push slide step technique, and do not overlap your feet. The push slid step technique is to basically push using one leg, then slide the other leg on it and then the step. Go back and forth across the whole lane keeping to the defensive stance. While you are at it, you should have at least one hand inches from the floor whereas the other hand should be up. This one hand which is up has to be in the players face in a game so that you are always prepared to block or even to distract a shot while the low hand gets the job of being the pesky hand which will prevent all the crossovers and hence, force the player whom you are guarding in one direction and hence, always making him really uncomfortable.
Ball Drill- Shuffle on along the wall whilst you pass it off the wall at the same time back to your own self. Keep in mind that in all of these drills the most important thing to do is to stay in your defensive stance at all points of time and that is basically regarding the technique and not about the speed in which you go.