UNIQUE ANDERSON: Hello, my name is Unique Anderson and I'm a certified personal trainer. We're going to talk about defensive pyramid drills. We're going to do some defense and some offense. The first thing I want to show you is how to do a defensive pyramid drill to get any team be it novice, basic, because you guys are young, athletes that are going to do this. All the athletes, everyone can do this and it's very, very good for mobility, flexibility and fast-twitch muscle fiber motor unit recruitment. We're going to have Carlos and David show you the first pyramid drill. Without the ball, this is going to be a defensive pyramid drill. We're going to have Carlos start in three, two, go. What he's focusing on is bringing his legs in and out the ladder focusing on moving to that cone, back-pedaling back and give me a defensive slide. A defensive slide, nice and low. We got David. Go, in and out, in and out, in and out, in and out, in and out. Again, this is to work fast-twitch muscle fibers in your calves, your lower body and to get your whole body moving at the same time without the ball. Yes, and that does happen because when there are wet spots on the floor it happens. Go, in and out, in and out, in and out, in and out, in and out, in and out. That's it; that's it; that's it. He's going extremely fast, back-pedaling, giving me a defensive slide, staying low, staying low, staying low. David got the next one. One more again. Keeping it tight, keeping the core engaged, focusing on that boom, back-pedal, nice and low, excellent defensive slide back. That's the way to get ready your team movement without the ball.
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