Subscribe for FREE and Get 3 eBooks…Just for subscribing to our free newsletter you’ll get these 3 eBooks for free…
- 72 Basketball Drills & Coaching Tips – 136 page eBook.
- 21 Basketball Tips & Tricks for Players – 20 page eBook.
- 32 Winning Basketball Plays – 96 page eBook.
We will never send you spam or share your email address, guaranteed!
10 Keys to a Great Basketball Defensive Stance
In order to stop the ball and deny dribble penetration, you must begin with a good stance.
If you don't have a good stance, you won't have a good defensive slide, and you'll constantly be out of position and off-balance. This will enable the offense to score on you at will. EVERYTHING begins with a good defensive stance!
In the clip below from the Man To Man Defense Video with Jim Huber, he discusses critical components of a great defensive stance.
Here are 10 Keys to a Great Defensive Stance:
- Fronts of the Feet - A little more than half of your weight should be distributed to the fronts or balls of your feet. Heel should still be in contact with the ground.
- Stable Base & Feet Straight Ahead - Your feet should be pointing straight ahead. This creates an angle that allows you to provide more force against the ground.
Your feet should also be slightly wider than shoulder width apart.
- Hips Back & Knees Bent - Butt should be behind the heels and your knees should be pointing forward.
- Knees Inside of Feet - This helps create alignment with your lower body which enables you to explode more efficiently in any direction.
- Butt Down - Staying in a stable position with your butt down enables you to stay balanced and engage the glutes which is the most powerful muscle in the lower body.
- Shoulders Over Knees - Your shoulders should be over your knees with your chest out and back straight. You don't want to be leaning too far forward or backwards.
- If you have a tendency to lean forward too much - bring your hands above your head as this will bring your torso more upright.
- If you have a tendency to be too upright with your butt tucked under and knees stick too far forward, keep your hands straight in front of you as this will force you to push your butt back into a better position.
- Hands up - Depending on the tactic (Hands out or hands up to defend shot/dribble).
- Eyes focused on the player's waist or chest.
Balance is the key to a great defensive stance and guarding the ball. If you lose your balance you are beat!!!
You can learn more about one on one defense by checking out this video and article about guarding the ball. It includes some great tips and tricks for coaches and players.
Or to learn more about about great TEAM defense, check out our comprehensive man to man basketball defense video.
v.jos·tled, jos·tling, jos·tles
1. To come in rough contact while moving; push and shove: jostled against the others on the crowded platform.
2. To make one's way by pushing or elbowing: jostled through the guests to the bar.
3. To vie for an advantage or position: jostled with several others for the job.
1. To come into rough contact with while moving: messengers who jostle pedestrians on the sidewalk.
2. To force by pushing or elbowing: jostled my way through the mob.
3. To vie with for an advantage or position: jostled a major shareholder for control of the business.
4. To shake or agitate: jostled the bag of food, and the dog came running.
A rough shove or agitating movement.
[Middle English justilen, to have sexual relations with, frequentative of justen, to joust, from Old French juster; see joust.]