One-on-One Basketball Defensive Drills
By: Mike Meister
Provided by: STACK
Below are two great defensive drills that will make you more efficient and improve your defense by not spreading the game all over the floor. To improve your play, do them three or four times a week. (First, how strong is your stance?)
One-on-One Full Court
This drill has three stages. The boundaries are the width of the key, all the way down the court. Players start on the baseline with the offensive player out-of-bounds. Players switch roles coming back.
Stage One: No Hands
The defensive player keeps his hands together behind his back. The offensive player dribbles to the side of the key, then crosses over and moves to the opposite side of the key. The players continue this zigzag pattern down the court, without stepping outside the width of the key. The defensive player slides until he gets one step outside of the key each time, cutting off the offensive player. Stay low and always keep your feet outside your hips. This drill can start slow, but should speed up as the defense improves.
Stage Two: One Hand In
This works like Stage One, but the defensive player can place one hand in by the ball. Keep the back of your hand by the offensive player's opposite hip. In other words, if the offensive player is dribbling right-handed, your right hand will be by his right hip. Keep your arm extended and stay an arm's length away. Hold your other hand up and out wide. The offensive player may use moves like a front crossover, but he or she is not allowed to spin or back down. The offensive player must learn to handle the ball facing up.
Stage Three: Live Action
This is live play, but with the same boundaries. The offensive player tries to score as soon as possible. The drill continues until the offensive player makes it all the way down the court. On a steal or a turnover, the ball goes right back to the offensive player on the spot. Penalties are assessed for each violation in the drill.
• Going out-of-bounds
One-on-One From the Top of the Key
Again, going outside the key is out-of-bounds - except, if you allow it, landing outside the key on a step-back jump shot. The offensive player starts with the ball in triple-threat position at the top of the key. He or she is allowed only three dribbles to score. Play is live, but ends with the shot. Play to three or five points. Ways to rotate through this drill include:
• Guard everybody before switching defenders