The most effective drills for guards are mostly based on a few areas. One of them is helping players build light speed reflexes in response to changes on the court. The second is based on building lateral strength and conditioning in the hip flexors, legs and core. And the third and last area, they help players gain a sense of balance, control, and stability that help them score and pass accurately while staying light on their feet. The Basketball Press defense drill adresses all of that and it also builds endurance that guards/defenders need to have to cover the entire court.
Setting it up
For this drill you will need Cones, a ball, a net and a set of Kinetic Bands. Place the cones in a row parallel to the backboard. Two cones should be placed at the elbows marked on the court, and one in the middle between the other two cones. Strap theKinetic Bands on your legs, warm up and begin with the drill.
Stand behind the center cone with the ball in your hands. Do a power dribble and aproach the net for a lay-up shot. Remember to stay low to the ground when doing the power dribble. Turn and sprint back to the center cone. Your partnerthen grabs the ball. While you are moving in a lateral direction right and left to the first and third cone your partner will telegraph a pass in any direction. After a few signaled passes, the partner will pass the ball high, low, slow or fast. It doesn't matter how the pass is delivered, but the partner should change the pattern and keep you onyour feet and moving rapidly back and forth between the cones. When you recieve the ball do a power dribble and move forward to the net and take a lay-up shot again.
For better results you should work against the added resistance of the Kinetic Bands all the time. If you are doing it right you should feel a burn in the hip flexors and the core, and your heart rate should rise quickly during the drill.
Do 4-6 sets of this drill with the Kinetic Bands on, and then take them of and do two more sets without bands on. During the un-resisted rounds, the body will feel unnaturally light, so you will need to work hard to keep your balance.
Watch the video, that will help you with your training sessions!