Basketball Defense

Stepping - running

Step in defensive position at baseline, sprint to free throw line, step again, sprin to center line, step, sprint to free throw line, step, sprin to opposite baseline, step. Move in defensive position across basketball court backwards making two steps left, two steps right.

Taking orders

You gotta have an assistant. You take defensive position and assistant must show you in which direction you gotta move in defensive position. Direction changes have to be explosive. Do that for 45 seconds. Rest 60 seconds.

Move in paint

Take defensive position from one corner of the paint and to other then move diagonally to sideline of the paint until you come to opposite corner.

Free throw defense

Sprint from the baseline to free throw line, take defensive position, move to sidlines of the paint as fast as possible. Touch each sideline three times.