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PRNetball defenders — your player is going to hate seeing you this year. 😮💨
This drill is all about tight, annoying defence — staying connected around the body but WITHOUT leaning, holding, or contacting — and building light, quick footwork that lets you move first, not chase.
The focus:
✔ Stay close without contacting
✔ Short, sharp steps (no lunges, no reaching, no coming across the attacker)
✔ Body always facing where the ball would be
How we build it 👇
1️⃣ Technique phase
• In groups of 3, 1 player works around the cone for 15–20s.
• Quick feet, hips and shoulders square, eyes up.
• Other players give feedback, then rotate (1:3 work-to-rest)
2️⃣ Add a ball
• Keep the attacker stationary first.
• Thrower feeds randomly — defender works on timing, outside arm deflects, or clean intercepts.
3️⃣ Game-like pressure
• Attacker starts moving at ~50%.
• Now it’s real: read cues, stay disciplined, win the space without contacting.
This is how defenders become annoying to play against — smart, composed, and always one step ahead.
Coaches: We break this drill down fully inside our Session Plans, which are now LIVE. Comment or DM us the word BLUEPRINT and we’ll send you the link.
Players: send this to your coach and tell them you want drills like this at training 👀
Save it. Share it. And start becoming a problem. 😏
@preseasonpro
