Defending on Your Own

1Warm up first

Jog, then do defensive slides from one side of the court to the other: stay low and step sideways without crossing your feet. Play "mirror": face a partner, who moves left, right, forwards and back while you copy them.

2The defensive stance

• Feet a little wider than your shoulders, knees bent, back straight.
• Weight on the front of your feet, ready to move any way.
• One hand up to block passes and shots, one hand low to bother the dribble.
• Watch your player's middle (the hips). The ball, the head and the eyes can fake; the hips cannot.

3Where to stand: between your player and the basket

Picture a line from the ball to your basket. Stay on that line, about an arm's length from the player with the ball. When they dribble to one side, slide your feet to stay in front. If you cross your feet or lean, they will get past you.

4Win the ball fairly

• Do not reach in. Slapping at the ball usually hits an arm, and that is a foul. Pushing, holding and tripping are fouls too.
• Contest shots with a straight arm up. Do not jump into the shooter. A player fouled while shooting gets free throws: 2 for a two-point shot, 3 for a three-point shot.
• Block shots only on the way up. Touching the ball when it is already coming down towards the basket is called goaltending, and the basket counts for the attackers.
• Steal passes. Keep a hand in the passing lane, and catch any lazy pass.

5Box out for the rebound

After a shot, most missed balls are caught by the defending team, because defenders are usually closer to the basket. To make sure you get it, box out: turn to face the basket, back gently into your player to keep them behind you, then jump for the ball.

6Talk on defence

Call "Ball!" when you are guarding the player with the ball, and "Shot!" when they shoot, so your teammates turn to box out.

7Drills with little equipment

• Zigzag slides: put stones in a zigzag down the court. Slide from stone to stone without crossing your feet.
• Shadow defence: a partner dribbles slowly in a zigzag. Stay in front of them, on the line to the basket, without touching the ball.
• One against one: the attacker may take only 3 dribbles. The defender scores a point for every stop without a foul.
• Box-out challenge: the teacher shoots. Each defender boxes out an attacker, and wins a point if the ball bounces on the floor before the attacker can touch it.

8Small-sided game

Play 2 against 2 on half a court. The defending team scores 1 point for every stop (a missed shot, a steal or a rebound) made without a foul.

9Cool down

Walk slowly. Stretch the insides of your legs, your calves and your back. Drink water.

Try it yourself

Try each one first, then tap Show answer to check.