How to do the drill
- 1
Get in your stance: feet wider than your shoulders, knees bent, hips down and back, chest up.
- 2
Put your hands out to your sides, palms forward. Keep your head behind your toes.
- 3
Quick feet: chop your feet fast for 10 seconds, staying low. Rest 20 seconds. Do 3 rounds.
- 4
Hold: time your stance until your hips rise or your head leans past your toes, up to 60 seconds.
- 5
Rest 1 minute and do 3 holds. Log your longest hold.
Coaching cues
- Sit in the chair.
- Head over your waist.
- Hands out and busy.
What good looks like
Hips low, chest up, weight on the balls of your feet, and just as low at the end of a hold.
Safety
Wear sneakers on a flat, non-slip floor. Tired, burning legs are normal. Stop if your knees hurt, and don't hold longer than 60 seconds.
Why this drill
Every defensive move starts from a good stance. Players who stay low and balanced can move either way fast; players who stand up or lean get beat by the first quick move.
Run it with your teamCloseout drill with a diagram →Next defense drillDefensive Slide Drill →
