Resistance Band Defensive Slides Basketball Drill

Resistance Band Defensive Slides Basketball Drill


Guarding the dribble in basketball has a great deal to do with being able to slide and move laterally. The player needs to be able to quickly push off either foot to cut the defender off. Being able to do this means that the player needs to have an explosive first couple of steps.

For this defensive basketball drill, you are going to add a resistance band to the equation. This will force the player to be even more explosive, and once the band is removed, they will be even quicker. It is key, though, that the player maintains correct form in their slide and that their mechanics do not suffer.



Basketball Drill Overview

Drill Name: Resistance Band Defensive Slides Basketball Drill

Equipment Needed: Resistance band, 2 cones, and a partner.


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Goals of the Drill

  • Develop a quick and explosive lateral step, and work on the player’s defensive slide.


Coaching Points

  • Stay low and in an athletic stance the entire time.
  • If the resistance band causes the player’s form to suffer, remove the band or slow down.
  • Don’t let your feet come together when you slide.


Basketball Drill Instructions

  • Set up one cone on the block and one on the elbow.
  • Place a resistance band around the player’s waist and have the partner hold the other end.
  • The player will start in a defensive stance on the lane line at the first cone on the block.
  • When the partner says to start, the player is going to begin to chop their feet.
  • When the coach says go, the player will slide out to the elbow cone and then back in; they will do this 3 times in a row.
  • The next time the player will face the opposite direction to work on sliding the other direction.


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