Hold low defensive stance: feet wide, knees bent, hands active. Coach calls slide directions for 30 seconds. 30 seconds rest. Repeat 5 sets.
Builds muscle memory AND endurance for game-long defensive intensity.
Knees BELOW hips, actual squat depth.
Butt down, chest up, don't fold over.
Hands active, palms up.
Step-and-slide, never cross feet.
If you stand up, you've lost the rep.
Partner mirror. Hand-fighting (light contact, no holding). 60 seconds without a call.