Basketball defense training focuses on improving your stance, as well as your basic fundamentals. While the offensive side of basketball makes you focus on agility and scoring, the defensive side requires specific attention to detail, anticipation and positioning. During the off-season, many players work individually on defensive drills and exercises to prepare for the regular season. From half-court presses and traps to combination "junk" defenses, basketball defense training covers many elements of basketball.
Types
Basketball teams run several different types of defense during a season. Man-to-man defense requires each player on your team to guard an individual player on the opposing team. Zone defense requires players to guard certain "zones" of the court, instead of guarding individual players. The three-two zone requires three players on your team to guard the top half of the court, while two taller players on your team guard the bottom half. The two-three zone requires two quick players to guard the top of the key, while three larger players cover the baseline and middle of the key.
Out-of-Bounds Defense Drill
This out-of-nounds drill teaches you how to defend a player who is passing the ball from outside the playing court. Have one player on your team stand under the basket with a ball in his hands. Stand directly in front of him with your arms high in the air. On your coach's whistle, have another player on your team run across the court and try to receive a pass from the inbounder. Try to deflect the pass or obstruct the passer's vision by mirroring his movements with your own. Do not allow your hands to go out-of-bounds, or the play will be ruled "dead."
Deny Drill
The goal of the deny drill is to teach you how to stop a pass from the top of the key to the wing. Have one player on your team stand at the top of the key while you and another player stand on the right wing. On your coach's whistle, place your left forearm on the hip of the offensive player you are guarding. Put your right hand up in the air and use it to deflect any potential pass that comes in from the top of the key. If the player you are guarding successfully gets the ball, you must guard her in a game of one-on-one.
Run and Front Drill
The run and front drill is designed to work on stopping a fast-break point. Have an offensive player on your team stand at the free-throw line on one side of the court. Stand 3 feet behind him. On your coach's whistle, the offensive player will start dribbling as fast as possible toward the other end of the court to make a lay-up. Run after him, and try to get your body in front of him to either draw a charging foul or successfully block his lay-up. In addition to guarding against the fast break, Hoops U says, this drill improves a player's fitness and conditioning.
Diamond Agility Drill
The diamond agility drill improves your defensive stance, as well as your slide step and overall agility. Stand underneath the basketball rim. On your coach's whistle, sprint up to the top of the court. Slide diagonally toward the left corner of the court, making sure to stay in a proper defensive stance. A proper defensive stance requires you to keep your chin up, hands out and chest out. When you reach the corner, drop-step with your left foot, and slide toward the bottom of the rim. Repeat this exercise on the other side of the court. According to Breakthrough Basketball, one of the most important parts of this drill is keeping your arms fully extended and out during your slide.
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