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Friday, April 29, 2016

Basketball Drills And Advice For Defense

Diego-and-Nate-Senior-Night-2015.jpgAthletes and Warriors, being your best on and off the court requires dedication, planning, time-management skills and the best coaching you can find. With the advent of online coaching (Like your strength coach! :) ) it is now easy and inexpensive for all athletes anywhere to be ready to play year round. Here are some good tips for off-season skills training for basketball.

Basketball Drills and Advice for Defense
by Phil Canter

"Offense sells tickets, but defense wins championships." This is usually true because to win a championship, you have to win many games in succession and your offense may not always show up, but your defense will never let you down if you work hard.

So why is it that you never see kids practicing their defensive drills in their driveway? Because they are either too flashy or do not know any. These individual defensive drills will make you the player your coach puts in to shut down the other teams stud.

Building quickness drills:

Lines-Jump side to side and back and forth over the half court line or any line with one foot at a time and then both feet at a time. Go as fast as you can. You want little quick jumps.

.Dots- In this drills, make 5 dots. Have 4 in a square and 1 in the middle so that they will look like an x. Do every combo jumping dot to dot on them. Do this with each foot or both feet.

Bounding- This drill trains you to bound on defense and not just run everywhere. Start this drill out on one foot and then jump as far as you can in a random direction an another direction landing on your other foot. Keep on doing this, but only do it for a short period of time. You are wanting to train your muscles to be explosive so go hard for a short amount of time.

Game Situations

Shuffle- Use the push slide step technique, not overlapping your feet. (The push slid step technique is push with one leg; slide the other one next to it, and the step.) Go back and forth across the lane staying in the defensive stance. While doing this, you must have one hand inches from the ground and one hand up. The one hand up is to be in the players face in game ready to block/distract shot while the low hand is the pesky hand preventing the crossover and therefore forcing the playing you are guarding one direction and always making him uncomfortable.

Closing Out- Start out of bounds and put a cone at the free throw line. Imagine the cone as an imaginary person. Run at it and then chop step when you get close with your but down and hands up being ready for the shot and drive. Practice like it is a real game, or you will get burned in a real game.

Shuffle Drill- To do this, you must shuffle along the a wall in a defensive stance. While doing that, pass a ball along the wall. Remember technique in all of these basketball drills because it is so very important. It is what separates good defenders from great ones.

More Information:

To be the player you want to be, you need basketball drills. To find them

US Sports Online Strength and Conditioning:

In today's competitive arena, Basketball is a POWER GAME! The athletes are bigger, more powerful and faster. Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will work. All the Basketball Programs take into account the specific movements and physical demands required to play the best game of basketball!

In the constant quest to provide quality programs there are different variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly the training schedule is.

The "Competitive Basketball Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.

The "Gym Oriented Basketball Program" requires the use of a fully equipped gym but will help to achieve fitness goals quicker and in many instances will give the best performance increases in your game!

The "Dumbbell Oriented Basketball Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

Select a Program (Click on your desired program and I will contact you in 24 hours or less to get your program set up and started.)

4 Days/Week Competitive Basketball Offseason Program

4 Days/Week Basketball Dumbell Program

4 Days/Week Health Club Basketball Program


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