Slide → backpedal → slide → sprint
Orange = offense · blue = defense · solid line = cut · dashed = pass · zig-zag = dribble · T = screen · dotted arc = shot
Defense drill
Defensive Slide Lane Drill
Slide, backpedal, slide, sprint around the lane — the classic defensive conditioning box.
- Time
- 5 min
- Players
- 1+
- Ages
- 8+
- Level
- Beginner
Equipment: 4 cones
How to run the drill
- 1Start at the corner of the lane on the baseline.
- 2Slide across the baseline, backpedal up the lane line, slide across the free-throw line, sprint back to start.
- 330 seconds on, 30 seconds rest. 3–4 sets.
Coaching points
- Don't click your heels
- Hips low, back straight
- Hands active and wide
More defense drills
Defense · Intermediate
1-on-1 Closeout Live
Defender passes out, closes out, and plays live 1-on-1 with a two-dribble limit.
10 min2+ playersAges 10+
Animated
Defense · Intermediate
2-on-2 Help & Recover
Ball handler drives; the help defender stunts or helps, then recovers to their player on the kick-out.
10 min4+ playersAges 11+
Defense · Advanced
Ball-Screen Defense: Hedge & Recover
2-on-2 pick-and-roll: big hedges to stop the ball, guard fights over the top, big recovers to the roller.
10 min4+ playersAges 13+
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