Defensive Drills

Key defensive points

 Stay low

 Keep your eyes on both the wider court and your man

 Stay in a balanced pose ready to move fast


Wall Sit

Find a wall with enough space in front of it that you’d be able to set a chair there and sit down. You’re NOT going to use a chair, though.

Stand with your back toward the wall, about 2 to 2 1/2′ away from the wall, and then lean your back against the wall. Now, keeping your back and head straight and still against the wall, slide down until your knees come to a 90° angle with the floor.

Hold this position (90° at the hips and 90° at the knees) for a set time or as long as you can. You should basically be in a position similar to sitting in a chair, but without the chair. You will feel it mostly in the quads, but other areas such as the hips, will feel some strain as well. Stay in this position for 1 minute for 3 sets

Remember: This drill is designed to help develop endurance, so push yourself to hold the position as long as possible to maximize your basketball conditioning.


Defensive slides

Get in a defensive stance slap the floor and slide staying low avoiding going back on your heels keep staying low and either time or complete a certain number of reps


Key Slides

Time yourself for this drill. Start off at where the 3 point line meets the baseline. Sprint to the corner of the D then slides along the diagonal side up towards to free throw line once there slide along the free-throw line and slide down towards the baseline on the other key diagonal then sprint to the along to same baseline t where the 3 point line and baseline meet and finally slide back to the start point staying low.

Defensive conditioning is probably the most important basketball endurance focus if you want to be a great player. Of course offensive basketball conditioning is important, too, but defense is where a lot of games are won or lost. You don’t want to be giving up a lot of easy baskets toward the end of the game.

Foot Fire Begin in the defensive stance. Staying on the balls of your feet, quickly “run in place.” I shouldn’t really say “run in place,” but I’m not sure how else to describe it: basically, you are lifting your feet and tapping them back on the ground as quickly as possible (alternating of course). Make sure to pick up your feet and not just lift your heels off of the ground (so you’re lifting the balls of your feet off the ground and tapping them back on the court/ground). You do this either for a set amount of time (i.e. 30 seconds, 60 seconds, etc.) or see how long you can last. I recommend setting a time, though, so that you have to push yourself to make it to the end of that time.

The Figure Eight Mobility exercise skill The figure eight basketball conditioning drill is much more difficult because it is “all-inclusive.” What do I mean by this? Simple, nearly all forms of defensive movements are used, including


Start at one baseline lined up at the right sideline.

1. Sprint to the half court line.

2. Defensive Slide (left) across the half court line to the left sideline.

3. Sprint down to the far baseline.

4. Defensive Slide (right) across the baseline to the right sideline.

5. Now back pedal to the half court line

6. Defensive Slide (left) across the half court line to the left sideline.

7. Back pedal again now to the baseline you began on.

8. Right defensive slide along the baseline to where you originally began, completing one figure eight.


For added conditioning don’t take a break between each figure eight you perform. As with any other basketball drill, go at “game speed” and give 100% effort for better effects.