Basic Defense Lesson

Playing D is not simply reactionary. To play great D, you have to start before you get in the gym. Playing great defense starts way before you step on the court. You must embed the proper defensive stance, footwork, positioning and defensive IQ in your game so that it is always automatic. You should study your opponent before AND during games so you learn what they like and don’t like to do, strengths and weaknesses, how they move, their tendencies. You need to understand your opponents’ body language, your position on the court, angles. You need to know how your teammates defend; you must understand their tendencies, along with your team’s defensive game plan. Becoming a better defender is endless process. I have yet to meet a defender who holds every single player he guards to zero points every time they play.

Posture, Stance, Footwork
Your defensive stance and footwork is key to everything you do defensively. A defender needs to be in a stance that allows them to quickly react to the offensive player’s movement.

Stance/Posture
The Feet slightly wider than shoulder width: If the feet are too close together it very difficult to react while maintaining balance. However, you also do not want to have your feet so wide that it makes it difficult for you to move quick in one direction or the other. A stance with the feet slightly wider than shoulder width is best.

On your toes: Bend the knees to get into a squatting position (about 2/3 of a full parallel squat). Your back should be kept straight and you should be off the heels so resting on the midfoot and balls of the feet. Stay balanced and low.

Arms out: The arms should be bent at the elbow and beslightly in front of you around chest height OR you could have them wide at your sides around waist level. Your arms aren’t just used as a deterrent to prevent the offensive player from going by you…They are also your feelers; use them to feel out for ball screens, keep your balance, and more. Against great shooters you want to have your hands high ready to contest a shot. Against a great ball handler who isn’t necessarily a good shooter, it is better to stay low, keep your arms low, and challenge their dribble moves a little.

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