Basketball Drill - Defense Z-Drill
From the Coach’s Clipboard Basketball Playbook, @http://www.coachesclipboard.net
This drill works on proper defensive footwork, slides and sprints. I am frequently shouting "move your feet,
don't reach in!" at my players when they are on defense, and this drill emphasizes that.
Set-up:
See the diagram. Place cones or balls at the specified places on the court (top of the key, on each end;and
each mid-court sideline). Form a single line at the corner of the left baseline. The first player in line should
turn around and face the baseline.
Copyright © 2001-2008, James A. Gels, all rights reserved.
The Drill:
First Option: Defensive sliding the whole way.
The first player in line starts the drill by sliding to the first cone at the
top of the arc, facing the baseline, using proper stance and sliding
technique (see Basic Defense). Upon reaching the cone, he/she pivots
off the lead foot and slides to the next cone at half-court sideline. Then
the player continues pivoting and sliding to the next cone at the top of
the far end arc, and then to the baseline corner. After reaching the
corner, he/she sprints along the baseline to the other corner, and zigzags
back up the court. The second player in line starts after the
preceding person reaches the first cone. Have all players do this,
watching and stopping to demonstrate correct stance, footwork, and
slides. Careful not to over do this drill at first, as players can become
very tired doing this drill.
Second Option: alternate defensive slides and sprints.
Do the drill the same way, with the player sliding to the first cone. After
reaching the first cone, have the player pivot and sprint (as though
he/she were beaten) to the half court sideline cone, and seal the
sideline off. Then resume sliding to the next cone, and then sprint
again. Alternate slide and sprint every other cone.
Third Option: go man-to-man defense against an offensive player.
The drill is the same except now you add a ball-handler. The offensive player dribbles to each cone while
the defender slides and stays in front of him/her. You can have the offensive players start out at a slower
speed at first, and eventually work up to full speed, to see if the defender can stay with him/her. If the
defender gets beat, he/she must turn and sprint after the offensive player, and get back into proper sliding
position. After reaching the far baseline, rotate the offensive players to defense, and vice-versa, and return
up the court.