Defensive Agility & Quickness
by Theodore Nocella
(Moline, IL, USA)
Picture Of Basketball Defensive Player
Defensive Agility & Quickness Basketball Drill
Beginner and UpInstructions:
5 players will line up in the middle of the free throw lane facing the middle of the court. The players will begin in a defensive stance.
On the whistle blow, the players will shuffle to the right edge of the free throw lane and touch the line with their right hand. They will then go back to the left edge of the free throw lane and touch that with their left hand. This will continue for 30-45 seconds (or longer, depending on condition).
After this group of 5 players completes the drill, the next set of players will come on and do the same thing for 30-45 seconds (or longer). You may then bring the first set of players back on after all sets of players have gone and repeat the process.
This basketball drill is excellent for staying in a defensive stance, developing quickness while in the defensive stance, and general conditioning. If done properly the players will feel an intense burn in their quads.