In a defensive position the player will move towards the cone on their side in a defensive glide.
Once they have reached that cone they will turn and run to the cone on the other side.
Once the player has reached this cone they will defensive glide back to the start position.
Cones will be set up as shown in the video. Two players will be competing against each other.
On the coach's whistle the players must touch each cone 5 times. Once they have done that it is the 1st player to grab the cone in the middle.
Set out cones to split the court in half, with your players working in pairs.
The player with the ball should dribble the ball up the court in a Zig Zag pattern.
The second player will be playing passive defence. They should be in front of the attacker at all times but are not actively trying to steal the ball.
The defensive player must try to cut the dribbler off at each of the the lines (cones and touchline) using their outside foot so that the dribbler has to change direction.
They continue to do this until they reach the end of the court at which pointÂ players then switch roles and repeat the drill in the opposite direction.
The coach will roll the ball in a straight line.
When the ball is rolled the players must sprint to get in front of the ball
Once the player has got in front of the ball, the player must go backwards in a defensive stance to stay in front of the ball.
Footwork and Movement
This drill works on fast feet, agility and footwork.
Players start off with their own space on the court.
On the coach's first whistle players sprint on the spot, standing with wide feet and their arms outstretched as if defending.
Players sprint on the spot, with minimal leg raise - emphasis on fast feet.
Players cease to exercise on coach's second whistle.
The coach or a teammate places the ball on the floor. Facing away from the basket, player 1 (attacker) stands in front of player 2 (defender). Player 1 then picks up the ball and attempts to get into position to shoot.
Set up as shown in video clip. When the ball is on that players side of the court they will deny. When the ball is on the other side of the court, the players will come across and play help defence. Once the ball has been passed to one of those players then they will play 2v2.
The defensive player will pass the ball to the offensive player. The defensive player will run towards the offensive player and close-out by chopping their feet. Once the defensive player has closed out, the offensive player will dribble towards the baseline for a jump shot. The defensive player will stay with the offensive player and challenge the jump shot.
1 offensive player and 1 defensive player. The offensive player will dribble through the cones, once the player has reached the last cone the player will dribble towards the basket and shoot a jump shot.
Set players up as shown in video clip. The baseline offensive player will drive towards the basket. The help defender will come over and stop the drive. The player with the ball will pass to the other offensive player. The receiver of the pass will shoot the ball. The defensive player will sprint out and challenge the shot.
Players facing each other on the sideline. Offence (blue) will go 5 times taking 2 steps in a direction. The defensive players (red) must use the correct footwork to turn and box the player out. This drill will really be working on players' form and technique.
Players and equipment will be set up as shown in video clip. When the coach shouts start, the defensive player will begin fast feet on the spot. When the coach next calls go, the defensive player will slide to the cone on one side, then back to the other cone until they get to their original position. Once back to the original position, the other player/coach with a pad will run into the defenders chest where they will take a charge.
Players set up as shown in video clip. The line of players under the basket will each have a basketball. A pass will be made from the line on the baseline to the line at the top. Once the pass has been received that player will take a shot. The passer of the ball will run out and do a close out with their hand up to contest the shot. After the shot has been released they will turn and box out to get the rebound.
Set out the cones as shown in the diagram. One player starts with a ball with two other players starting in the middle of the cross (compass). One player is an attacker with the other a shadowing defender. The player with the ball has to pass the ball to the attacker, who then passes the ball back. The attacker must then run to another point (cone) of the compass before returning to the middle to receive another pass.
Force the dribble and control the ball handler. Don't let ball handler get past. Place feet wide apart so the player cannot go past you. Go two steps back and the side step to cut off the ball handler. Stay an arms length gap apart from ball carrier. Knees bent, back bent, feet wide and hands down and outwards. Look wide and intimidating. Alternate which foot is dropped first. If the ball handler goes right, drop your left foot straight back first then right foot moving into a defensive stance pushing back off your right foot to block the dribblers path. Use body to control the direction the ball carrier can move into. Do this drill ten times on each side.
Force the dribble and control the ball handler. Knees bent, back bent, feet wide and hands down and outwards. Don't let ball handler get past. Place feet wide apart so the player cannot go past you. Go two steps back and the side step to cut off the ball handler. Stay an arms length gap apart from ball carrier. Look wide and intimidating. Alternate which foot is dropped first. Use body to control the direction the ball carrier can move into. Do this drill ten times.
Simulate defense on an imaginary offensive player who is playing the wing position. Start our imaginary defensive position on the block playing off then toward the ball that is at the point position leading to the top of the key.
When the player brings the ball down from above his head he is going to go into the dribble. Place feet wide apart so the player cannot go past you. Go two steps back to create a gap and go into a dribble defense mode. Knees bent, back bent, feet wide and hands down and outwards. Look wide and intimidating. Alternate which foot is dropped first. Do this drill ten times.
You never want to lunge at the ball when shadowing a dribbling ball carrier. Keep one foot on the floor at all times and keep your balance. So if your man catches the ball you can immediately to an on the ball defensive position. Glide out to the side line and back to the block. Do this three times, rest and repeat. Do another three then repeat on the other side. This can de done in pairs or individually as a simulation drill.
To simulate a breakdown in play pretend an opponent man is on the baseline about 2 meters away from the key opposite the ball handler. The objective is to make the offensive player to take a shot outside of the key. Chairs or bins can be placed on the wings to open up peripheral vision. Turning to run, not glide into the help position. Try to simulate picking up the ball handler before he enters the lane. Defend the ball handler who is moving forward at speed. Give ground by initially going backwards. Block the shot and block out the rebound. Do this drill 6 times on each side of the key.
Players will run 10-15 feet before they chop their feet in a defensive position which is known as a close-out.
Players stand on each side of the hoop. On the coach's whistle they will jump and touch the backboard 5 times, before then turning and sprint back on defence.
Set up as shown in the image. Players will run to the first diagonal cone and close-out by chopping their feet. They will then sprint to the cone at the half way line. Once they get there, they will slide across the half way line to the other side of the court. To finish they will back pedal to the baseline.
The coach will roll the ball in a straight line. When the ball is rolled the players must sprint to get in front of the ball Once the player has got in front of the ball, the player must go backwards in a defensive stance to stay in front of the ball.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app