How do centers practice footwork under the basket?

First of all, the high defense:

Bent knees, thighs and the ground angle as far as possible to maintain between 0 degrees to 30 degrees (that is, the center of gravity is low), feet wider than shoulder width, the upper body slightly forward, the two arms open, the palms of the hands facing the other side, an arm a little higher to interfere with the other side of the pass, the other arm a little lower to interfere with the other side of the control of the ball, the specific use of the arm according to your habits and the other side of the specific offensive situations The specific use of that arm depends on your habits and the specific offense of the opponent.

Sliding in the direction of the opponent's movement. The footwork of the slide is in which direction to step which foot first, the other foot to follow (do not blame me for long-winded, common some beginners get it wrong). Unless you're playing close defense, you should generally play defense in the direction that your opponent is facing the basket, with a slight incline in the direction that you think they're likely to pass the ball.

The most important thing you can do to practice defense is to work on your footwork (mostly sliding) so that you can intercept your opponent's drives and passing lanes in a timely manner and minimize the impact of their fakes on you.

One way to practice this is to use the stance I described at the very beginning, sliding from side to side along a Z route on the court, making sure to keep your upper body in the correct position.

Another way to practice is to be in the penalty area, slide left and right (two or three steps are usually enough) to the left and right sidelines of the penalty area, lean over and touch the sideline of the penalty area with both hands, then slide to the other end and do the same.

The former helps you maintain proper posture on defense, and the latter helps you strengthen your body coordination when breaking up a play or interfering with an opponent's attack.

The other is the broken step, the body still maintains the correct defensive posture, the two feet in place up and down constantly alternating with small steps jumping, or let the basketball on the ground slow rolling, and then in small steps to follow the basketball forward. This workout builds your leg-step strength as well as the reaction time of your legs.

No matter which method you use, you'll have to put in a lot of practice to get significant results. Practice until you can't move your legs.

Saying a little bit of inside defense skills

As I said in some of my technical and tactical posting, I am the defense of the home, the offense specializes in the inside, and my height is only 175CM, weight 60KG, height is not advantageous, the weight of the flat, belong to the inside of the basketball court in the small man. However, I have the confidence to stand in the interior, the opposing players are basically 185CM or more, but I basically no matter whether the offense and defense or rebounds are not disadvantaged, so to talk about some of the interior of the defense skills.

I said the exercise of defensive skills of course refers to the height and weight of the players in the disadvantaged how to defend the more powerful opponents, if the defensive players themselves are already tall 2 meters weight 90KG or so, that basically stand in the interior has not suffered, at least not in the amateur level of the game.

First of all, the sense of standing inside determines whether the defensive player has the possibility to inhibit the opponent. Since the opponent belongs to the height advantage of the inside players, inevitably has some characteristics of the inside players, it is important to fully use the weaknesses of these characteristics. For example, most of the inside players are not good at mid-range shooting, which is a common problem of the court height people, even in the NBA is also repeated, since Olajuwan, Ewing, Smith, a group of traditionally excellent center's retirement, most of the inside players are lack of the ability to shoot from the mid-range, which is also the current TD+Webber+KG these only a few inside and outside of both outstanding inside players dominating the scene. This characteristic is especially obvious at the amateur level, where most of the players who can dominate inside or think they can dominate inside ignore the exercise of outside ability, which makes it very necessary for the defense players to avoid receiving the ball as close to the basket as possible when defending the inside players. Once the receiving position away from their familiar inside position, most of the inside players will not choose to shoot, even if they choose to shoot, the hit rate is much lower than the average hit rate of its inside; if the inside players choose to receive the ball outside the breakthrough, but also leave the possibility of the defense to wrap up the defense effect is far more optimistic than to give its inside directly hit.

Secondly, the need to complete even the offensive players inside the opportunity to catch the ball are less close to the defense, is the test of the psychology of the defensive players. Defensive players absolutely must be prepared to sacrifice individual technical statistics, the game regardless of the opposite player in any position are close to interfere, and as far as possible to block all the routes to the inside of the cut route. The key is to always keep both eyes on the opponent's ball-handling players and their opponents, and at the same time to ensure that they are between the opponents and the basket, about one step away from the opponents, which is a major criterion for the defense position is reasonable. This position is defined in such a way as to ensure that the opposing player is in sight at all times and that he or she can block his or her path in a timely manner. (This point about the reasonableness of the defense position judgment seems simple, in fact, is a qualitative leap for the defense player, when the position of the occupation of this position to the point of instinct, the defensive consciousness is a transformation of the promotion.)