Learn about the Importance of Defensive Basketball Drills

Introduction

Basketball is known for its offensive flash. What remains in people’s minds are images of Michael Jordan jumping from the free throw line in a dunk contest, or LeBron James disrespecting his prey with a high-flying dunk right in front of his opponent’s face. Yet, while offense is spectacular in its own right, it is not what wins games. Ask any coach what he thinks wins a basketball game, and he will tell you it’s defense every time. Listen to any 4th quarter crunch between two tightly matched crowds, and it is “DE-FENSE” the crowd is shouting out for their team to hear. Defense is what counts in making or breaking a game of basketball. Walk through some basic drills to improve basketball defensive skills and become the best defensive ball player possible.

On the Rebound and Leaping Drills

To start with, get to know and practice one of the most basic of defensive procedures—defensive rebounding, which is crucial in all aspects of the game. First, to train for becoming a better defensive rebounder, it is beneficial to use ankle weights. With ankle weights on, start at one end of the court and leap forward with both feet as far as possible towards the other end of the court. Perform this exercise continuously until you reach the end of the court and then do the same in the opposite direction. Obviously, the more repetitions the better, but take it easy at first. Build up your stamina over time until you can complete four or five cycles forward and back to the other end of the court, from one hoop to the other (like full laps in a swimming pool).

Another technique is to leap upward underneath the basketball backboard with ankle weights on while trying to touch it. If you are able to touch it, try and slap the backboard continuously every time you jump. Condition your body and mind to go into auto-pilot mode, not only for jumping to successfully dunk basketballs into the hoop, but also for jumping to block other players’ moves.

Mixing these two defensive basketball drills together will increase both your vertical and distance leaping capacity, moving you even closer to becoming a perfect defensive rebounder. Each exercise should be done for 15-20 minutes, four times a week. If you feel pain in your legs, this means you are either not stretching adequately beforehand, or else you are perhaps pushing yourself too hard in the beginning. Only you know your own limitations. Never perform any exercise with out consulting with your doctor first.

Player-to-Player Coverage Drills

After learning and practicing defensive basketball drills for rebounding, move on to one-on-one player coverage exercises and drills. Player-to-player coverage requires quick hands and arms, so getting to know and routinely practicing these exercises and drills will be very helpful. You will need a racquetball (or similar ball) for one of these defensive basketball drills.

Start the first exercise from a push up or plank (yoga) position. Holding yourself up while in full push up or plank position, slowly begin lifting and pointing one arm straight out in front of you so that your shoulder is next to your ear. Balance with the other arm and your feet. Hold this position for at least 15 seconds with your arm fully extended. Next, after you have switched and done the same with your other arm, return to the first arm and lift and hold again, but this time hold it straight out to your side instead for about 15 seconds. Then do the same with other arm. Complete both exercises with both arms for 15 seconds. Once you have completed at least five 15 second reps with both arms, move on to the next arm exercise.

From the same push up or plank position, start by pointing your arm out to the side again and commence to doing a full, slow sweeping motion, bringing your arm in toward you until it is at your side. Complete three 25 second reps for both arms. This conditions your muscles to make the quick in-air sweeping motion needed to successfully block in-bounds and in-court passes.

This next drill requires a racquetball (or similar), a wall, and some knowledge of basic defensive stance. For those who don’t know this, the stance is with knees bent and hands at chest level while stationary, and arms out to your side when moving. You will need to stand roughly 10 feet away from wall. With ball in hand, throw it at a medium to fast speed towards the wall. Quickly go into defensive stance, then follow the ball’s route with both hands out and try to catch it with an extending hand. This exercise can be tough and frustrating, but of course, practice makes perfect. This drill conditions you for quickly reacting to a moving object. Not only will it help you with handling the much larger basketball, but it will also improve your tracking abilities and reaction time to other players. Any player leading the NBA in steals by picking off passes has perfected this sort of drill.

The final exercise will require a friend or basketball buddy and a basketball. This drill will also help to perfect your player-to-player coverage skills. With your friend possessing the basketball, ask your friend to run as fast as possible down the court with you right next to her. Try to stay as close to your friend and side-by-side as possible with your hands almost directly in front of her without touching your friend. Next have your friend dribble the ball down court at a medium pace with you in front, constantly swiping directly at the ball. Finally, have your buddy stand at the three point line with you underneath the backboard. Count to three together out loud, then sprint to block his shot.

These three tactics, if practiced regularly, are some of the most effective tools in player-to-player coverage for defense. The key word is practice. Routinely perform these defensive basketball drills and develop your personal best as a player.

Preparation and Drill

When it comes to snatching out-of-bounds passes as well as in-bounds passes to effectively stealing the ball and player-to-player coverage, perform drills to improve basketball defensive skills. If these exercises and drill routines are taken seriously and practiced religiously, you will become the most effective weapon when playing a ballgame—a defensive player.

Remember to get a checkup before practicing for any sport. Wear appropriate clothing and shoes, and work out at your own pace. Also, pay attention to your own body and don’t push yourself when exhausted or ill. As with practicing all sports, drink plenty of fluids.

References

Basketball-Plays-and-Tips.com: “Defensive Basketball Drills Guaranteed To Improve Your Skills” - https://www.basketball-plays-and-tips.com/defensive-basketball-drills.html

Breakthrough Basketball - https://www.breakthroughbasketball.com/

Jack North, Seattle, WA, former high school and college basketball player