Defending Blueprint

Defending Fundamentals

Defence is about stopping the opponent from scoring. Good defenders get in position, react quickly, and apply pressure without fouling. This guide covers defensive techniques to improve positioning, footwork, and awareness.

1. Defensive Stance: Body Control
2. Movements from in your Stance
3. Alignment to the ball carrier

1. Defensive Stance: Body Control

On defence, you are always in your Athletic Stance with your knees bent, hips hinged, chest out, shoulders back and ready to explode into a sprint. You are in your athletic stance until you get the ball.

When guarding the ball carrier you are in an Aggressive Athletic Stance. The difference is you bend your knees toward 90° and spread your feet wider than your shoulders, pushing into the floor with the balls of your feet.

Don’t get too low or too wide, and always keep your head over your centre of gravity. Remember, you need to be able to keep a hand up and move quickly from this stance.

2. Movements from in your Stance

•  Lateral Step-Slide

You use this movement to stay in front of the defender with proper footwork to avoid any fouls called. Push-Step-Slide from side to side to cut the defender off their path.

Your back foot will push you in the direction you want to go, with your front foot catching and balancing you during the slide.

•  Swing-Step

You use the Swing-Step to change the direction of your Step-Slide. When the ball carrier changes their direction, pivot on your balance foot and swing your push foot in the new direction you need to go.

If you need to turn and go, use a swing step to break out of your stance into a sprint to get back on defence.

3. Alignment to the ball carrier

When guarding the ball carrier you should be close enough to steal their dribble but not close enough to touch their body. You mirror your opponent’s lead foot with yours and your lead hand guards theirs. Your backhand is up and in the passing lane.

In this position, you are close enough to affect their shot and force their dribble away from the goal. Use your movements to maintain your leverage while guarding the dribbler.

Playing defence is more about footwork and positioning than being able to swipe at the ball. Play proactive defence by making sure you are in the right position so that you are less likely to foul and more likely to force an error.

Effective defense requires effort and discipline. Staying engaged and practising good habits will help you become a reliable defender and contribute to your team’s success.