Defensive Footwork – How you can train at home

If you are a defender looking to improve your game, there is lots you can be doing at home to help you to track your player better and get the interception. 

To start, you need to identify what part of your game needs improving. Try videoing your game (if you can) and taking notes on your own performance or ask your coach or teammates for your feedback. Think about what the ‘problem’ is and what you might need to do in order to fit it

Problem: You keep getting called for contact on the interception by the umpire

This can either be a timing and a footwork issue. You are probably either coming in for the interception late meaning that you knock the attacker in your path to the ball or you are not getting your feet around the player quick enough meaning that you are challenging on the body.

Top Tips

• Use your outside arm to intercept
• Intercept the line of the ball (not close to the player)
• Run through the ball 

How to train

Grab yourself a chair, cone, dustbin and stand in-front of it. Bounce the ball and get around the object before receiving the ball again. Practice keeping your foot base small, using quick feet and trying to take the ball with your outside arm. You can then progress this to starting behind the marker, passing the ball against the wall and then driving inferno of the marker for the intercept. 

Problem: You can’t keep up with you player and instead chase them down the court

This is usually because you aren’t dictating your players space. This means restricting the movement of the attacker and only allowing them into the place YOU want them to be. Generally we wither want to push our players high (to keep the ball up and force the over) or we want to force our attackers into the bar pockets of the court (so we can then get the interception). Dictating is all about your body position and being able to quickly turn your hips to deny space to the attacher. 

Top Tips

• Watch the player not the ball
• Keep your player on the outside channel or pocket 
• Be close to the play – no space allowed 
• Keep your base small 

How to train

Using four markers (or rolled up socks) create a large square in the space that you have. Starting in the back left corner drive up to the front cone, track across the front space and then turn your hips to to the left (so your back is on the outside of the square) and drive to back again. Repeat this on both sides until you feel comfortable doing it at pace. The aim is to be able to switch your hips quickly and run through the space rather than side step. 

If you are looking for some more ways to train at home and improve your game, why not give our NETHome membership a try. For just £10 a month you will get unlimited access to over 100 training videos from expert coaches and star players to help you to excel your performance. 

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