most common FOOTWORK FOUND ON DEFENSE:

• Sprint to Close-out & Stop (short close-out & run-off-line)

• Sprint to Close-out & Shuffle

• Shuffle from Athletic Stance

• Shuffle into drop-step (2-foot stop, slow)

• Shuffle into 1-foot drop-step (Air Drop Step, fast)

• Drop-step from Athletic Stance

• Cross-over

• Lateral Run (Lower Body & Upper Body proprioception)

• Forwards to Backwards run

• Backwards to Forwards run

• Hip Turn

• Push-open-push to Sprint

• Back pedal

• Shuffle to Stop (cut-off dribbler in half-court, deceleration)

• Sprint to Stop (cut-off dribbler in open-court, deceleration)

• Contest a shot

• Hi-foot step around to sprint (avoiding a screen)

directions for defensive footwork:

• Make sure you are in a good athletic stance (triple extension). Not too high or too low.

• Don't chop your feet on close-outs (https://youtu.be/c76UCoMKFBo)

• Don't put both of your hands up on close-outs

• Practice all of the various footworks that can happen on defense during your warm-up

1. warm-up for defensive workout

You can find some examples and inspiration on our Dynamic Warm-up page, and warm-up for 10-20 minutes. You can use a short workout ladder with large powerful defensive footwork from side to side (not small, fast steps).  You can also warm-up by performing basketball drills for most effectiveness. Here is another list of various warm-up exercises for lateral work:

• Hurdle Over over, Under under

• Walking Leg Raises (IT Band/Piriformis)

• Monkey Shuffle

• Carioca

  • Cross-in-front Skip (outside leg push)

  • Cross-behind Skip (inside leg push)

• Wide Squats

• Lateral Squats

• Lateral Crawl (on ground and hands crossing over each other)

• Shuffles

• Crossovers

• Single-Leg Lateral Bounds (Down & Back)

• A-Series Laterally

• You could use ladder for warm-up too
  
  

2. technique for defensive footwork

Techniques should be discussed in the most common footworks that we find on defense:

• Athletic Stance (triple flexion)

• Lateral Shuffle (1-step, 2-step mechanics)

• Drop Step

• Push-open-push to sprint

• Lateral Sprint Disassociation

• Crossover (1-step, 2-step mechanics)

• Crossover to shuffle mechanics

• Crossover to Sprint

• Crossover Continuous

• Deceleration & Change of Direction

3. SPEED DRILLS FOR DEFENSIVE FOOTWORK

These exercises will be similar to the explosive exercises, but without resistance.  You actually may want to add assistance exercises in this portion.  Again, the speed work should follow the speed principles for maximum benefit.  

Working on speed means that you shouldn't have a high number of repetitions. The speed part should be roughly 2-4 sets and 5-8 reps in each set (or about 10 seconds).   At the higher end, don't do anything more than 4 sets and 10 reps (40 total reps). 

Drill 1: Lateral Line Hops (Ankle Work: Accel & Decel)

• Description: Jump over a line from side to side. Beginners: 2-feet. Advanced: 1-foot. 

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner

• Reps: Time for 10 seconds and keep track of how many reps you do.

• Rest: 30-60 sec

Drill 2: Lateral Pogo Jumps (Ankle Work: Accel & Decel)

• Description: Jump as high as possible with knees slightly bent from side to side. You can jump for height or distance. Beginners: 2-feet. Advanced: 1-foot

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner or over a small cone

• Reps: Time for 10 seconds and keep track of how many reps you do.

• Rest: 30 sec

Drill 3: Ice Skaters Side-to-Side (Hip Work: Accel & Decel)

• Description:  Bound from left leg to right leg, back and forth. You can jump for height or distance.  Variations: 1) Pause between jumps 2) Jump there & back 3) Continuous

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner

• Reps: 10 reps

• Rest: 30 sec

Drill 4: Lateral Shuffle to Sprint  (Accel & Technique)

• Description:  Bound from left leg to right leg, back and forth. You can jump for height or distance.  Beginners: Pause between jumps. Advanced: Continuous

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner

• Reps: 10 reps

• Rest: 30 sec

Drill 5: 2-4-6 Yard Movement

• Description:  You can use almost any footwork pattern: forwards, backwards, shuffle, crossover, etc. You can also make this a race or time it, in order to make it competitive.

• Reps: 3-4 reps

• Rest: 30 sec

Drill 5: 5-5-5 Yard Movement

• Description:  You can use almost any footwork pattern: forwards, backwards, shuffle, crossover, etc. You can also make this a race or time it, in order to make it competitive.

• Reps: 2 sets, 4 reps

• Rest: 30 sec

4. GAme movements (1V0 OR 1V1)

If you are working out on your own then you want to at least perform some game movements and patterns by yourself (Section A). However, if you have a partner that you're working out with then you can compete with them and use them in realistic game-movements (Section B).

A) Drills for 1v0: Game Movements

• Description:  Depending on which movements you want to train, there are a variety of patterns that you can create that will mimic the basketball movements.

• Various Patterns:

  • Box Pattern around the Key: (Sprint, Shuffle, Back Pedal, Shuffle, COD & go opposite way)

  • Z Pattern (Shuffle Right, Drop-Step Shuffle Left , Shuffle Left)

  • X Pattern (Sprint, Drop-step Shuffle, Sprint, Drop-Step Shuffle)

  • O Pattern (Sprint, Drop Step Right, Drop Step Left, Sprint, Drop Step Left, Drop Step Right)

  • T Pattern

    • Variation 1: Sprint, Shuffle Right, Change of Direction Shuffle Left

    • Variation 2: Sprint, Shuffle Right, Sprint Left

  • W Pattern

    • Variation 1: Back-pedal, Sprint, Repeat.

    • Variation 2: Shuffle Backwards into drop-step and complete through W

    • Variation 3: Shuffle Forwards into change-of-direction and complete through W

    • Variation 4: Shuffle Backwards, Sprint

    • Variation 5: Sprint Forwards

• Rest: 1 minute

B) Drills for 1v1: Game Movements (SSG)

To get the most out of the work above, we want to add a human component where players have to react to an outside stimulus of what they should do defensively.

Drill 1: Mirror Drill Shuffle with Partner

Description: Put a partner a few feet apart facing each other in the lane.  One partner is the leader and the other partner has to follow them. You can decide whether to do shuffles only, crossovers, or a combination of other basketball movements.

Duration: 3x10 sec.

Drill 2: Ball Drops with Partner

Description: One partner stands 5-10 yards away from the defensive player, holding a tennis or basketball.  The defensive player is in a defensive stance and has to shuffle, or shuffle to sprint and catch the ball before it bounces twice.

Reps: 3 sets of 4 reps.

Drill 3: Offense Float to Defensive Stop

Description: An offensive player is floating/skate dribbling with an imaginary ball. The defense must face their hips and shoulder to face the offense. Once the offense drives, the defense has to beat them to the finish line, which is placed 10 yard away from offense.

Variation: Offense floats into a drive, and has one change of direction, that the defense has to honor if it's performed and do a drop-step.

Reps: 3 sets of 4 reps.

5. power drills to improve defensive push-off (acceleration)

These drills are used to build up the hips and give them more power to push-off on the defensive slide.

Drill 1: Single Leg Lateral Broad Jump

• Description: Stand on one leg and push off laterally as far as you can like a long jump.  You can land with two of your feet facing forwards for better balance. This exercise can be used as a measuring stick for how much lateral power a player has.

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner or a Med-ball

• Reps: 3 sets x10 reps each leg

• Rest: 30-60 sec

Drill 2: Fire Feet to Drop Step Jump

• Description: Start off with fire feet and then drop-step as far as you can jump.  You can also do this with a partner and react to the direction that they point.

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner

• Reps: 3 sets x10

• Rest: 30-60 sec

Drill 3: Lateral Box Jump

• Description: Step to the side of the box. Jump laterally to the box by pushing off of one leg then get on to the box. To add difficulty, you can perform a 3-second isometric before you jump.

• Resistance: 12-30" box height

• Reps: 10 reps with each leg

• Rest: 10-15 sec

Drill 4: Med-Ball Lateral Toss

• Description: Perform a lateral jump as you throw the med-ball to the side.

• Resistance: 5-10 lbs

• Reps: 10 reps with each leg

• Rest: 10-15 sec

Drill 5: Med-Ball into Defensive Footwork Acceleration

• Description: Choose a defensive footwork and make sure to load the beginning of that foot-work with a med-ball. For example, you can perform 3 shuffles with a med-ball and it will add some resistance to your body, thus increasing your power.

• Resistance: 5-10 lbs

• Reps: 10 reps with each leg

• Rest: 10-15 sec

6. power drills to improve deceleration

Drill 1: Med-Ball Fake Throw Step Out

• Description: Hold a med-ball and perform a jab to the side as you swing the ball from one ear to the other. 

• Resistance: 5-10 lbs

• Reps: 2 sets x 4 reps each leg

• Rest: 15 sec.

Drill 2: Med-Ball Shuffles to Stop

• Description: Perform 2 strong shuffles and on the last one swing the med-ball towards the outside to add more momentum to your body, and force you to stop on the outside.

• Resistance: 5-10 lbs

• Reps: 2 sets x 4 reps each side

• Rest: 15-30 sec.

Drill 3: Med-Ball Loaded Shuffle to Jump There & Back

• Description: Swing the med-ball on your single shuffle and then come back from your shuffle by swinging it back.

• Resistance: 5-10 lbs

• Reps: 2 sets x 4 reps each side

• Rest: 15-30 sec.

Drill 4: Low Box Shuffle

• Description: Put one foot on the box and the other foot out and wide.  Jump across the box & back forcing you to receiving more weight on your outside foot than you're used to. Make sure to load the hips on this drill, and not stand up-right. 

• Resistance: 3-6" box. You can also add a band to add more momentum/weight to your body, making this drill more difficult.

• Reps: 2 sets x 4 reps each side

• Rest: 15-30 sec.

Drill 5: Shock Plyos Deceleration & Acceleration (Depth Jump)

• Description: Jump off the the side of the box and jump back on to the box laterally. This adds more resistance by jumping off the box and improves your deceleration, acceleration and stretch-shortening cycle.

• Resistance: 12-18" box height

• Reps: 10 reps with each leg

• Rest: 30 seconds

• Variations:

  • Jump off the side of the box & stick landing

  • Jump off the side of the box & jump back on to the box

  • Step off the front of the box and try to get as far as you can laterally as possible

7. strength work for defensive improvement

Finally, you can move on to strength work where the hip abductors,  adductors and core should be a huge portion of the workout.

Ankle Strength:

• Calf Raises

• Ankle Strength work with Bands

Hip Strength:

• Lateral Lunge

• Lateral Lying Leg Raises (abductors & adductors)

• Side Hip Drive w/ Bands

• Groin Work (med-ball squeeze)

Core Strength:

• Anti-lateral Work

  • Palloff Press

  • Suitcase Carry

  • Farmer's Walk

  • Side Plank Hold