The defensive stance and the ability to move while staying in that stance are two aspects that will define a good defensive player. The longer you can stay in your stance and apply pressure to your opponent, whether he has the ball or not, will be crucial to your team’s chances of winning a game and more. As the old saying goes: Offence wins games, defence wins championships.
Stance and slide
Crouch with your knees bent and weight evenly distributed on the balls of both feet. Your thighs should be almost parallel to the floor with head erect and back almost straight. When moving to defend an opponent who has the ball, the defensive player should take short sharp steps and the feet virtually slide across the floor. It is important not to bounce on your feet as this limits your ability to change direction quickly and adjust to the different pace your opponent will use to disguise his intentions.
Drop step
One of the most difficult things to learn is to move backwards quickly. The drop step is an essential skill you will need to retreat fast down the court, covering your opponent using a good defensive stance while being aware of the positions of your teammates and opposition.
To learn this movement, take up a good defensive stance. Try to imagine you are going to fall backwards and land on your right buttock. The only way you can stop falling is to move your right foot backwards and around very quickly. This movement will keep your stance low and in good position. Never cross your feet, but slide.
Drop step drill
Players move backwards down the floor, taking a drop step first then sliding a few steps while maintaining a good defensive stance, then taking another drop step in the opposite direction and sliding again. There would normally be about eight changes of direction to move from one end of the court to the other.