1. Lateral slides (4 min)
Stay low — hips below knees. Push off the trailing foot, never cross your feet. This is the bedrock of every on-ball matchup you'll ever take.
2. Closeout sprints (6 min)
Sprint 12 feet, chop your last two steps, hand high on the shooter. The chop step is what stops you from blowing past a pump fake.
3. Mirror drill
Use a wall shadow or a phone-screen target. Match direction changes on command. React, don't guess.
4. Wing denial stance
Forearm on cutter, body sideways, eyes on ball and man. Hold the stance for 30-second intervals.
5. Defensive shuffles
Two slides one way, two slides back. Stay in stance the entire interval — standing up to rest is what makes you slow.