[hlnx1]

Good on-ball defence relies on lateral movement: staying in a stance, sliding without crossing the feet, and changing direction quickly.

• The defensive stance loads the hips and thighs for long periods, so strength endurance matters
• Push-off from the trail leg and a low, stable centre of mass make slides efficient
• Hip abductor and adductor strength supports lateral movement
• Reaction to the attacker’s first step matters as much as raw speed

Related: Wade Baldwin and lateral quickness and the 5-0-5 change of direction test.

What drills do you use to improve lateral defence?

[hlnx1]

A simple progression: start with slide drills across the lane with a coach checking stance, then add a closeout followed by a slide, then a mirror drill where the defender reacts to an attacker’s movements. Short reps of 10-20 seconds keep quality high.

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