Basketball Defense Drills & Games

When playing basketball there are fewer fundamental skills more important that defense. As important as the ability to score a basket is, the ability to deny the other team a basket is also essential to winning a game. While natural ability helps in defense, honing defense through practice creates that winning edge. Developing defensive skills is a must for any serious basketball player and player working on the defensive game has an advantage over others.

  1. Foot Speed

    • Develop the fast twitch muscles in the calf, ankle and foot area on both legs. Lift one foot up off of the ground and jump and bounce on the other for one minute. Switch to the other foot and jump for one minute. This will condition the lower leg muscles, strengthen them and enhance stamina for rapid movements.

    Stance

    • Practicing your defensive basketball stance either on the court or at home develops a better all around game. Place your feet about shoulder width apart, with your knees slightly bent. Keep one foot slightly in front of the other and remain on the balls of your feet. Hands should be palms up facing the opposition with arms held out wide. This will allow a balanced position and the quick ability to react when the ball comes your way.

    Slide Side to Side

    • Once in a proper defensive stance, practice movement while remaining in this stance. Slide with your feet to the left and right as if you are covering or trying to remain with an opposing player. Avoid standing up fully to get from point A to point B. Staying in a defensive stance while moving will condition the necessary muscles as well as allow you to remain alert to make a defensive play at any time.

    Hot Bag

    • Hand eye coordination is an essential skill in basketball. Develop this skill and increase the speed of your hands by gathering four or more players into a circle. Use a bean bag to throw into the air towards a teammate. Each teammate must use open hands to slap the bean bag and send it towards another teammate. Grabbing onto the bag is not allowed. This will keep the bag moving at all times and increase each players alertness and hand speed. If a teammate fails to keep the bag aloft, the game is over.