One or two legged squats.
Use a chair or something equivalent to keep your balance.
Do not bend any further than you would sit in a chair.
Do between 15-20 repetitions.
If it is easy to do 20 reps with the two-legged squat then move onto the single legged squat.
Ensure knees are in line with feet.
Keep upper body upright, do not just lean forward. Bend from the hips and knees
Good team defence is five players guarding the ball, not five separate one-on-ones. The shell drill is where that starts, so here is how to teach help-side positioning and rotations from the first week of the season.
Rebounding is the least glamorous thing in basketball and one of the most decisive. It is also almost entirely a habit, which means it is entirely coachable.
Good spacing is only the start. The best modern offences teach players to attack the defence's rotations and play in a permanent 4-on-3 - here is how to coach that read.
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