Purpose
Every basketball action starts from your stance. A strong, balanced stance is the base for defense, driving, and finishing.
How to Perform
Feet shoulder-width apart, knees bent, hips low, weight on the balls of your feet, hands active. Move laterally, forward, and backward while staying in stance. Never cross your feet on lateral movement.
Key Coaching Points
- Stay low — hips below shoulders
- Weight on the balls of the feet
- Move feet first, don't reach
- Keep hands active and ready
Common Mistakes
- Standing too tall
- Weight on heels
- Crossing feet laterally
- Reaching instead of moving feet
Recommended Reps
3 rounds of 30 seconds stance-and-move. Daily.
How to Progress
Add a defensive slide ladder, then mirror a partner, then defend at game speed.