20-Minute Half-Court Defense Routine

⏱ Total Time: 20 Minutes
📍 Location: Half Court
👥 Participants: Partner / Solo
🎒 Gear: 1 basketball, cones, runners

This 20-minute defensive intensity routine drills core Man-to-Man defensive mechanics. Junior players learn active foot chop closeouts, lateral containment slides without crossing feet, and weak-side split-line positioning.

The Routine

1. Warmup (4 mins): defensive-slides - Low stance lateral slides across the key maintaining wide base.
2. Main Drill 1 (8 mins): closeout-and-retreat-footwork - Sprint to closeout with stutter feet and high contest hand.
3. Main Drill 2 (6 mins): 1v1-zig-zag-defense - Guide ball handler down the sideline turning them at each cone.
4. Finisher (2 mins): wall-sit-defensive-burnout - Isometric wall sit stance to build quad endurance and mental toughness.