General Movement Skill & Fluidity: the best defenders are amazing movers. No movement feels uncomfortable to them, and they're able to use a wide variety of solutions to stay in front of that offensive player! Once we start moving more fluidly by training qualities such as general coordination, the stretch shortening cycle, efficient deceleration and acceleration, and more, we become better movers. As great movers, becoming a lockdown defender then becomes 100x easier.

Defense-Specific Skills: our 12 skill focuses are the crossover step, sprinting to recover, anticipation, bracing up to absorb contact, contests & closeouts, ball pressure, getting through screens, shooting gaps, swiping effectively for steals, initiating contact, baiting offensive players, and help side positioning. All of these are foundational defensive skills that we break down in the film room, train, and perfect!

Positional Strength: while we will hammer home some traditional strength exercises like the squat and deadlift, much of what we train in the program is called positional strength, or being comfortable and confident in positions that we see often as we move around the court. Not only will this help you absorb contact, change direction, and feel more confident defensively, it'll reduce your risk of injury, too.