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Defense wins championships, and it all starts with your ability to stay in front of your man. This drill builds the lateral quickness, hip flexibility, and stamina needed to be a lockdown defender. Players like Jrue Holiday, Marcus Smart, and Kawhi Leonard are elite defenders because of the hours they spent on defensive footwork. This ladder drill progressively increases intensity and complexity.
Start in a defensive stance: knees bent, butt low, hands active
Slide laterally from the left block to the right block (lane width)
Touch the floor at each end, then slide back
Complete 10 full slides (5 each direction) — this is 1 set
Rest 30 seconds, then add a closeout at each end
Next set: add a drop step and sprint to half court at the end of each slide
Complete 4 total sets with increasing complexity
Never cross your feet while sliding — keep them wide
Stay on the balls of your feet, not flat-footed
Keep your chest up and back straight, even when fatigued
Push off your trailing foot to generate lateral speed
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