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
The ball screen produces almost half of all professional offensive possessions, yet most teams still teach it as a memorised play. The modern approach trains the read - giving players a framework to decide based on what the defence does, not what the coach called.
The closeout is the most repeated defensive action in modern basketball. With fouls per game climbing in the 2025-26 season, coaches must teach defenders to contest the three without surrendering the drive or putting shooters on the line.
The 2-3 zone defence remains one of the most effective defensive systems in basketball when coached and executed properly. This guide covers the fundamentals of running a 2-3 zone, including player roles, rotations, and when to deploy it for maximum impact.
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