• At baseline, assume defensive stance with resistance bands around ankles
• Perform defensive shuffle to mid-court and back

Coaching Points: Sit your butt back and keep your chest up with your feet facing straight ahead. Begin first set at half speed; second set increases to three-quarter speed, then remaining sets at full speed.
Gaines: This mimics playing defense in a basketball game. It strengthens the hip flexors and improves lateral movement.
Sets/Distance: 4x15 yards