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Week 8: Defensive Footwork
Week 8: Defensive Footwork
Learning Objectives:
Footwork in approaching different defensive situations;
Effective lateral slide movements;
Quick reaction on defense;
Closing out and shutting down a defender;
Directing an attacker to his/her disadvantage
Warm-up
Do 2 - 3 Up and Back
Lunges
Open and Close Gate
Hamstring Stretch
Quads Stretch
Leg Kicks
Squats
Jog Up and Back Pedal Down
Lateral Slides
Lateral Slides (Zigzag)
Sprint Up and Back Pedal Down
Exercise 1: Footwork (Activation of Legs Quick Reaction)
*Tape up a line horizontally as your guide line
Quick Feet
V Shape
Forward and Back
Side to Side
Right Foot (In and Out)
Left Foot (In and Out)
Alternate Foot (In, In, Out, Out)
Exercise 2: Defensive Slides (Approaching an Offensive Player with ball)
Do 3 - 5 sets Up and Back
Close Out (right hand close to chest)
Close Out (left hand close to chest)
Close Out (right arm up to contest shot)
Close Out (left arm up to contest shot)
Close Out (right arm up to contest shot and Box Out)
Close Out (left arm up to contest shot and Box Out)
Close Out (right arm up to contest shot and Recover Slide right
Close Out (right arm up to contest shot and Recover Slide left)
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