Defensive Drills to Enhance Agility and Reaction Time
Defense wins championships, and mastering defensive techniques is vital for success. Start with basic lateral slides to improve your side-to-side movement. Perform 3 sets of 15 slides in each direction, staying low and maintaining a wide stance. Add closeout drills, where you sprint to a spot, stop suddenly, and adopt a defensive stance. Repeat this drill 10 times from different angles.
Another key drill is the "Zig-Zag" drill, where you practice moving in a zig-zag pattern across the court while maintaining control and reacting to imaginary offensive moves. Perform this drill for 5 minutes continuously. Reaction time can be trained with partner drills, where a partner tries to pass or shoot while you anticipate and block their moves. Dedicate 20 minutes to defensive drills during each training session to see significant improvements in agility and on-court awareness.