Friday, December 9, 2016

Coffee Chocolate Chip Oat Muffins

Eddie's Girls



Kiana (L) earned her solid grey belt & Lianne recieved her grey belt with a black stripe. Moving up in rank.


 

Water Polo Star-Bucks



The Starbucks located at 1750 Sheridan is the place to be & be seen if you play water polo.

TMZ reports spotting Broward County stars Samantha Khalil, Maddie Martinez, Emma Leto, Mia Leto & Giulia Badoco there in the past few days.



DEFENSE WINS GAMES: Tactical & Technical Pressure Defense Components



Don't have a strong team? Lacking some shooters or strong swimmers? TEACH THEM DEFENSE.



Pressure Defense: Tactical Component

The goal of this project with Water Polo Planet is to provide a glimpse into the tactical and technical components of USA Women’s Water Polo.  Each major component of the game; defense, counter attack, offense, 6x5 and 5x6, will be covered and each will be divided into two articles.  The first article will cover our tactical component and the second article will discuss the technical component that supports our tactical component.  In addition, the second article will include the steps, progressions and practices for developing that component.     
USA Women’s Water Polo has four major training components; physical, technical, tactical and psychological.  The components are intertwined to form the USA Women’s Water Polo system. 
  1. Physical  = Conditioning
  2. Technical = Fundamentals
  3. Tactical = Game Strategy
  4. Psychological = Mental Confidence and Toughness
Our goal is to place superbly conditioned athletes who are fundamentally sound into a system of play that will enhance their abilities and insure they have the mental confidence and toughness to execute in a pressure environment.  Our first step is to determine our tactical component and then determine our physical, technical and psychological components that will support the tactical component.
A system is not only tactics.  It is the combination of the technical, physical and psychological components required to implement the tactical strategy for defense, counter attack, offense, 6x5 and 5x6.  For example; what are the technical, physical and psychological standards to play a press defense?  What are the technical, physical and psychological standards to attack a zone defense?  What are the technical, physical and psychological standards to create an effective counter attack?  What is the best system for the team?  What is the experience of the team?  A system connects the defense to the counter attack to the offense and back to the defense.  A system connects the offense to the 6x5 and the defense to the 5x6.  A system connects the center to the perimeter offensive players, the defender to the perimeter defensive players, the goalkeeper to the 5x6 field players, etc… A system is created so every player has a role in every situation in the game and all the players understand not only their responsibilities but the responsibilities of the others.    
These articles will focus specifically on the tactical and technical components.  This article will cover our tactical component for press defense and will include terminology, philosophy, tactical principles, and game strategy.  Our ability to effectively press is an important aspect of our defense.  Equally important is our ability to switch from a press to a zone defense once our press has been broken.  Some of the information will have to wait until after the Olympic Games
Terminology
Defensive Numbering SystemOffensive Numbering System
Defensive Numbering SystemOffensive Numbering System

Strong SideThe side of the pool where the ball is located.
Weak SideOpposite side of the pool from where the ball is located.
Strong Side and Weak Side dividing line is the center of the goal.
Ball Side (Defense)Defensive player is between the offensive player and the ball .  
Attack SectionOffensive ten-meter line to the goal line..
Ball, Player, 
Area and Center
Awareness
A defensive player must:
    Know the location of the Ball is at all times;
    Know what your Player is doing at all times;
    Know what is happening in your Area at all times;
    Know the location and position of the Center at all times.
Press Base PositionPerimeter Ball Side Position
Horizontal on a hip facing the location of the ball in the passing lane.
Right Hand to
Right Shoulder
The location of the ball determines the position of the defensive
player in relation to the offensive playe.r
Defensive player in Press Base Position with right hand in contact 
with the offensive player’s right shoulder.
Left Hand to
Left Shoulder
The location of the ball determines the position of the defensive
player in relation Left Shoulder to the offensive player.
Defensive player in Press Base Position with left hand in contact
with the offensive player’s left shoulder.
Foul and DropThe offense has an advantage or has gained ball side advantage.
The defensive player on the ball fouls and drops back to prevent
a pass to the offensive player.
SwitchChanging defensive positioning with a teammate to improve
defensive positioning.
StuntThe change of direction movement to slow down or stop the
offense.
LungingMovement to maintain Press Base Position.
Horizontal movement with a breast kick and one arm moving
forward or laterally.
Giving WaterSculling movement to maintain Press Base Position.
Sculling movement:
    Cycle legs with feet; 
    Hands sculling slightly below the surface; 
    One leg is on top of the other; 
    Alternate legs; 
    Bend knees as cycling; 
    Scoop water with feet.
Philosophy
  1. Defense is the foundation of the team
    Great defense requires desire, discipline and dedication.
    Great defense starts by developing a team’s defensive attitude at the first meeting and practice.
  2. Each individual must be dedicated to executing their positional responsibilities in order to collectively stop their opponent
  3. Defense starts with correct technique and positioning
    Most defensive mistakes are created by poor technique, positioning or both.
    It has to be consistently emphasized during practice the importance of correct technique and positioning.
    Defensive excellence is achieved by consistently practicing correct technique and positioning with the goal that an athlete will instinctively execute the correct technique and positioning in the heat of the game.
  4. Prevent or slow down the opponent from effectively getting the ball to their center
    For most international teams the focal point of the offense is the center position.  Our defense is designed around neutralizing the center position.      
  5. A great defense will generate great counter attack opportunities 
    The defense and the counter attack are connected
Ball, Player, Area and Center Awareness
Ball, Player, Area and Center awareness is the cornerstone of the foundation.  This is the most important aspect of our press defense. All defensive players must:
    1. Know the location of the Ball is at all times
    2. Know what your Player is doing at all times
    3. Know what is happening in your Area at all times
    4. Know the location and position of the Center at all times
The tendency for the perimeter players while pressing is to focus solely on their player.  It is imperative that while we are pressing each player must have Ball, Player, Area and Center awareness.  Each perimeter player is in the Press Base Position and is always processing the location of the ball, what their player is doing, what is happening in their area and the location and position of the center.
Tactical Principles
  1. The offense must control the game. Team defense starts with an offense that is balanced and can control the game.  If our offense is balanced and in control, then our offense should never be beaten on the counter attack.  If the opponent is unable to create counter attack advantages, then our defense will be able to set their ball side press defense.
  2. Gain and Maintain ball side position.The objective of our half court defense is to prevent or slow down our opponent from effectively getting the ball to their center.  Each perimeter player by the attack section is in Press Base Position and in the passing lane. Depending on the location of the ball each perimeter player will have their right/left hand to the offensive player’s right/left shoulder.
    1. All players gain ball side position by the attack section
    2. All players maintain ball side position for as long as possible
  3. 1, 2 and 3 away from the ball positioning. The location of the ball and the number of players away from the ball dictates the position of the defensive perimeter player in relation to the offensive perimeter player.
    1. 1-away from the ball
      1. Denial position (tight) close contact with nearest hand
      2. Deter direct pass with the other hand
      3. Force the pass on the water
      4. When receiving a pass, force the offensive player to turn their back to the goal
    2. 2-away from the ball
      1. Arm length away, maintain contact with nearest hand
      2. Deter direct pass with the other hand
      3. Force the pass on the water
      4. When receiving a pass, force the offensive player to turn their back to the goal
    3. 3-4-away from the ball
      1. Arm length away, with no contact
      2. Deter direct pass with the other hand
      3. Force the pass on the water
      4. When receiving a pass, force the offensive player to turn their back to the goal

    Example: Ball is at 2.  x3 and x5 will be 1-away from the ball and will be in denial position;  x3 will have their right hand on 3’s right shoulder; x5 will be left hand to left shoulder;  x2 will be 2- away and will be an arm length away and still maintaining contact with right hand to right shoulder;  x1 is 3-away and will be an arm length away with no contact.

    The common objectives are to force passes on the water and force the offensive player to turn their back to the goal when receiving a pass.  If achieved it will be difficult for the defense to break the press and it will allow enough time for our defender to maintain ball side position.  Maintaining press base position is critical for the success of the press defense.  The perimeter defense must be in the correct position.  The defense is always in the passing lane.  (Right Hand-Right Shoulder or Left Hand-Left Shoulder)  The perimeter defense can maintain Press Base Position by giving water or lunging.  The perimeter defense must be able to gain and maintain ball side position, so our defender can do the same.  If the perimeter press quickly breaks down then it will be almost impossible for our defender to maintain ball side position.  The perimeter and defender work together to gain and maintain ball side position. 
  4. Switch from a press to a zone. When the offense breaks the press we must be immediately ready to switch to a zone defense.  There are many variations of a zone defense that can be incorporated.  All players must have Ball, Player, Area and Center awareness.  The offense must at first break a press, as soon as the press is broken the defense will switch and the offense then will have to attack a zone.  If our defense is executing, an efficient offense will have to be able to quickly switch attacks.  That is easier said then done.
  5. Use the shot clock to gain a defensive advantage
    1. Only foul with a purpose to stop a goal or pass that will lead to a goal
    2. Gain and maintain ball side position
    3. By keeping the ball out of the opponents center’s strong side (ball side) for as long as possible, and by no unnecessary fouling, the opponent will have less time to run an offense

    Optimum Defensive Use of Shot Clock:
    Shot ClockDefenseOffense
    :30 - :15Gain Ball Side PositionCounter Attack
    :14 - :09Maintain Ball Side PositionOrganize Attack
    :08 - :04Maintain or Switch to ZoneAttack Defense
    :03 - :00Dictate location of shotProtect-Rotate to Defense

    It must be emphasized the importance of gaining ball side position by the attack section. If the opponent’s center has ball side position at the conclusion of the counter attack, the offense will have maximum amount of time to run their offense. If the defender has ball side position at the conclusion of the counter attack, but the weak side defense allows an immediate cross pass, the offense again will have maximum amount of time to run their offense.
  6. Position players defensively that will support the counter attack, offense and 6x5
    As mentioned before a system connects all the components of the game. In the articles covering counter attack, offense and 6x5, the connection to the defense will be discussed. For example; the defensive position of the center can enhance the Transition Counter Attack, defensively positioning players to be in the correct 6x5 position when exclusion occurs….
Game Strategy
Counter Attack Defense
  1. An immediate reaction from offense to defense
  2. 2, 3 and 4, as soon as possible, must switch from head up free to water polo back stroke and read the counter attack situation
    1. Apply Player, Area and Center Awareness

  3. 1 or 5 cover when the center is behind the offensive counter attack
    1. Communicate switch with the center

  4. Only foul with a purpose, either to stop a goal or a pass that will lead to a goal
  5. Any switches should occur prior to the attack section
  6. Gain ball side position by the attack section
Defending a Counter Attack Advantage
  1. Foul and Drop when the free player is behind the ball
  2. Stunt when the free player is even with the ball
    1. Slow down the advancement of the ball
    2. If advantage is still maintained, always defend the open player closest to the goal

  3. Press, no foul when the free player is ahead of the ball
    1. Still apply pressure on the ball

Half Court Defense
  1. The Defender forces the center to work for ball side position
    1. The defender gains ball side position
    2. Maintains ball side position for as long as possible
  2. Perimeter defense forces the perimeter players to work to get the ball in position for a center entry pass
    1. Perimeter players gain ball side position
    2. Maintain ball side position for as long as possible
    3. Force the perimeter players to move away from the attack section and/or away from the ball
    4. Force each pass on the water
    5. Force the offensive player to turn their back to the goal when receiving the pass
  3. If the initial press is broken, switch to a zone defense
The System
Everything is connected; philosophy to tactical principles to game strategy; the perimeter defense to the defender to the goalkeeper; the defense to the counter attack to the offense to the defense.  Our offense must control the game in order for our defense to gain ball side position by the attack section.  (The location of the ball determines our positioning)  We must gain and maintain ball side position to prevent or slow down the offense from the getting the ball in position for a center entry pass.  If this is accomplished, the offense will have a limited amount of time to have an effective attack.  (By applying Ball, Player, Area and Center awareness we are always ready to respond if the offense gains an advantage) Once there is a missed shot, turnover or expired shot clock our defense must be able to quickly support our counter attack and offense. 
The second article will discuss the important fundamentals that support press defense and the steps, progressions and practices that will develop the technical component. 



Pressure Defense: Technical Component

This article will focus on the technical component of USA Women’s Water Polo press defense. We divide our press defense into two parts; perimeter and defender position.  It is required that all our players are able to play any defensive position. Our defense does not change if we have a center or an attacker defending our opponent’s center. Our centers are an integral part of our tactical defense. The only way to achieve this is to have all our players consistently practice all of our defensive techniques.  Defense is technique, attitude, intelligence and practice, practice, practice…..
TERMINOLOGY
Defensive Numbering SystemOffensive Numbering System
Defensive Numbering SystemOffensive Numbering System
Strong Side                 The side of the pool where the ball is located
Weak Side                   Opposite side of the pool from where the ball is located
                                     Strong Side and Weak Side dividing line is the center of the goal
Ball Side (Defense)    Defensive player is between the offensive player and the ball 
Attack Section             Offensive ten-meter line to the goal line
Ball, Player,                 A defensive player must:
Area and Center                      Know the location of the Ball is at all times                          
Awareness                              Know what your Player is doing at all times
                                                Know what is happening in your Area at all times
                                                Know the location and position of the Center at all times
Press Base Position     Perimeter Ball Side Position
                                                Horizontal on a hip facing the location of the ball in the passing lane
                                                
Right Hand to              The location of the ball determines the position of the defensive player in relation
Right Shoulder             to the offensive player            
                                     Defensive player in Press Base Position with right hand in contact with the offensive                                      player’s right shoulder

Left Hand to                The location of the ball determines the position of the defensive player in relation
Left Shoulder               to the offensive player            
                                     Defensive player in Press Base Position with left hand in contact with the offensive                                      player’s left shoulder 

Horizontal Lunge        Horizontal movement with a breast kick; moving forward or laterally
Lunge to the Lane      Technique to gain ball side position when a defensive player is in the incorrect press position
Giving Water              Sculling technique to maintain Press Base Position
                                    Sculling movement
                                                Cycle legs with feet
                                                Hands sculling slightly below the surface
                                                One leg is on top of the other
                                                Alternate legs
                                                Bend knees as cycling
                                                Scoop water with feet            
Reverse Pivot              Technique to defend drive when in ball side position
Spin Around                 Defender technique to maintain ball side position (front)

One Arm                       Defender technique to maintain ball side position
Swim Around            
Spin Around                 Defender technique to maintain ball side position
Pendulum                     Defender technique when behind the center
Pendulum with             Defender technique to gain ball side position when behind the center
a Lunge          
The objective of our press defense is to have each player gain ball side position by the attack section and maintain that position for as long as possible. The perimeter players and the defender must work together in order to accomplish this objective.  
            
PERIMETER PRESS DEFENSE
Perimeter Press Base Position
  1. Horizontal position slightly on a hip facing the location of the ball
    1. Ball to the right defensive player will be slightly on their left hip, ball to the left defensive player will be slightly on their right hip
    2. Elbows slightly bent and hands sculling slightly below the surface of the water
    3. Chest is slightly open to the location of the ball
  2. Always play in the passing lane
  3. Always have Ball, Player, Area and Center awareness
  4. The location of the ball and the number players away from the ball dictates the position of the defensive player in relation to the offensive player
    1. Defensive player’s right hand in contact with the offensive player’s right shoulder when the ball is to the defensive player’s left side (Right Hand to Right Shoulder)
    2. Defensive player’s left hand in contact with the offensive player’s left shoulder when the ball is to the defensive player’s right side (Left Hand to Left Shoulder)
Ball Side Positioning: 1, 2 or 3-4 players away from the ball
  1. 1 Player Away
    1. Denial position; close contact with the hand that is nearest the offensive player
      1. Right Hand to Right Shoulder or Left Hand to Left Shoulder
    2. Play in the passing lane and deter direct pass with the other hand
    3. Force the pass on the water
    4. When receiving a pass, force the offensive player to turn their back to the goal
  2. 2 Players Away
    1. Arm length away; still maintain contact with the nearest hand
    2. Play in the passing lane and deter direct pass with other hand
    3. Force the pass on the water
    4. When receiving a pass, force the offensive player to turn their back to the goal
  3. 3-4 Players Away
    1. Arm length away; no contact
    2. Play in the passing lane
    3. Force the pass on the water
    4. When receiving a pass, force the offensive player to turn their back to the goal
Example: Ball is at 2.  x3 and x5 will be 1-away from the ball and will be in denial position; x3 will have their right hand on 3’s right shoulder; x5 will be left hand to left shoulder;  x2 will be 2- away and will be an arm length away and still maintaining contact with right hand to right shoulder;  x1 is 3-away and will be an arm length away with no contact.
Each pass will dictate a defensive movement. The common objectives of the perimeter press defense are to force each pass on the water and force the offensive player to turn their back to the goal when receiving a pass.  If achieved it will be difficult for the defense to break the press and more importantly it will allow enough time for the defender to maintain ball side position. 
Maintaining press base position is critical for the success of the press defense.  The perimeter defense must be in the correct position.  The defense is always in the passing lane.  (Right Hand-Right Shoulder or Left Hand-Left Shoulder)  The perimeter defense can maintain Press Base Position by giving water to maintain ball side position.  The perimeter defense must be able to gain and maintain ball side position, so our defender can do the same.  If the perimeter press quickly breaks down then it will be almost impossible for our defender to maintain ball side position.  The perimeter and defender work together to gain and maintain ball side position. 
PERIMETER PRESS DEFENSE TECHNIQUES
  1. Lunge to the Lane: Recognition of incorrect perimeter press defense positioning
    1. Lunge with a breast kick either to the right or left depending on the location of the ball
    2. Throw upper body and swing hips into Press Base Position
    3. Move into correct 1, 2 or 3 away press defense position
  2. Giving Water: Maintaining Press Base Position
    1. Anticipate offensive player swimming into the defensive player’s chest or swimming into the defensive player and grabbing the suit
    2. Deflect suit grab by pushing away the offensive’s player hand
    3. Maintain separation by slightly pushing on the shoulder of the offensive player when the offensive player is swimming into the defensive player’s chest 
    4. Continue to maintain separation by using a double scull with arms
    5. Bicycle kick with legs
  3. Reverse Pivot: Defending drive while in ball side position
    1. Drop from a horizontal position to a vertical position in order to Reverse Pivot
    2. Reverse pivot (180 degree turn) by starting the pivot with the elbow (lead elbow) that is closest to the ball  
    3. When pivoting the lead elbow is above the water
    4. To complete the reverse pivot; simultaneously lunge with a breast kick and stroke with the lead pivot elbow
The Reverse Pivot allows the defensive player to maintain a slight separation as the offensive player is driving.  If the defensive player pivots towards the drive, then the defensive player can pivot unto the offensive player’s back.  Pivoting towards the offensive player can create an advantage for the offense.    
Perimeter Press Defense Technique Combinations
  1. Lunge to the Lane to Give Water
  2. Lunge to the Lane to Reverse Pivot
  3. Lunge to the Lane to Give Water to Reverse Pivot
  4. Give Water to Reverse Pivot
We combine the techniques to prepare our athletes for each perimeter situation that may occur
Perimeter Press Defense Teaching Progressions: Individual
All these techniques can be practiced in an area.  These are teaching progressions.  Start from the beginning and it is very important not to skip a step.
  1. Lunge to the Lane:
    1. Start in vertical position
      1. Visualize the ball is to the defensive’s player left side
    2. Lunge to the Lane-Right Hand to Right Shoulder
      1. Visualize right hand to right shoulder
    3. Reset to vertical position and repeat to the other side (Left Hand to Left Shoulder)
  2. Give Water:
    1. Start press base position with right hand to right shoulder
    2. Give Water by moving to the left
    3. Reset to press base position with left hand to left shoulder
    4. Give Water by moving to the right
  3. Reverse Pivot
    1. Start in press base position with right hand to right shoulder
    2. Reverse pivot leading with left elbow
    3. Reset to press base position with left hand to left shoulder
    4. Reverse pivot leading with the right elbow
    5. Reset and Repeat
  4. Reverse Pivot with Lunge
    1. Add lunge
  5. Reverse Pivot with Lunge and Stroke
    1. Add lunge and stroke
  6. Lunge to Lane to Give Water
    1. Start vertical position
    2. Lunge to the Lane (Right Hand to Right Shoulder)
    3. Give Water
    4. Reset
    5. Start vertical position
    6. Lunge to the Lane (Left Hand to Left Shoulder)
    7. Give Water
    8. Reset and Repeat
  7. Lunge to the Lane to Reverse Pivot
    1. Start vertical position
    2. Lunge to the Lane (Right Hand to Right Shoulder)
    3. Reverse Pivot leading with the left elbow
    4. Reset and Repeat (Left Hand to Left Shoulder)
    5. Add Lunge
    6. Add Lunge and Stroke
  8. Lunge to Lane to Give Water to Reverse Pivot
    1. Start vertical position
    2. Lunge to the Lane (Right Hand to Right Shoulder)
    3. Give Water
    4. Reverse Pivot
    5. Add Reverse Pivot Stroke and Lunge
    6. Reset and Repeat (Left Hand to Left Shoulder)
Perimeter Press Defense Teaching Progressions: 1x1 (Defensive and Offensive Player)
  1. Lunge to the Lane
    1. Start in vertical position
    2. Lunge to the Lane
    3. Reset and Repeat
  2. Give Water
    1. Defensive player starts in press base position ball right hand to right shoulder
    2. Offensive player swims 4 strokes
    3. Defensive player Gives Water
    4. Reset by staying exactly where each player stopped
    5. Switch which player is defense and offense
    6. Repeat with defense already in ball side position and offensive player swimming 4 strokes
    7. After a pre determined number of repetitions; switch the starting point to left hand to left shoulder
  3. Reverse Pivot
    1. Defensive player starts in press base position right hand to right shoulder
    2. Offensive player drives
    3. Defensive player reverse pivots
  4. Lunge to Lane to Give Water
    1. Defensive player starts in vertical position
    2. Lung to the Lane (Right Hand to Right Shoulder)
    3. Give Water
    4. Switch defense and offense
    5. Repeat
  5. Lunge to Lane to Reverse Pivot
    1. Defensive player starts in vertical position
    2. Lunge to Lane (Right Hand to Right Shoulder)
    3. Reverse pivot on drive
    4. Reset and Repeat (Defensive player lunges to the lane-Left Hand to Left Shoulder
  6. Lunge to Lane to Give Water to Reverse Pivot
    1. Defensive player starts in vertical position
    2. Lunge to Lane (Right Hand to Right Shoulder)
    3. Give Water
    4. Reverse Pivot
    5. Reset and Repeat (Defensive player lunges to the lane-Left Hand to Left Shoulder)
Perimeter Press Defense Teaching Progressions
  1. 3x3 Drill (x2-x-3-x4 vs. 2-3-4)
    1. Ball starts at 2
    2. x2 and x3 are in correct press base position; x2-2 away and x3-1 away
    3. On whistle 2 passes the ball to 3.  Pass is on the water.  (x3 allows the pass)
    4. x2 and x4 moves to 1 away press base position
    5. On whistle 3 passes to 4.  Pass is on the water.  x3 moves to 1 away position and x4 moves to 2 away position
    6. Restart with the ball starting at 4
    The purpose of the drill is to teach correct defensive positioning depending on the location of the ball.  Start blowing the whistle at a slow pace; gradually increase the pace of the whistle.
  1. 5x5 Drill (x1-x2-x3-x4-x5 vs. 1-2-3-4-5)
    1. Same purpose of the 3x3 drill, with the addition of x1 and x5. 
    2. Can now add different ball location patterns.  1-2-3-4-5-4-3-2-1; 1-3-5-1-2-5-1-3-5-2-4-1
      1. The patterns are endless
DEFENDER POSITION
Maintaining Ball Side Techniques (Fronting)
  1. Swim Around: Good technique when the center is grabbing the top of the suit
    1. Quick and choppy strokes
    2. Pause at each position
    3. After strokes, regain contact with the center with the hand that is the closest to the center
    4. Critical point for the defender is when the ball is at 3 and is passed to 4 or 2
    5. Steps:
      1. Ball starts at 1; the defender is in base position with right hand on the center
      2. Ball is passed to 2; the defender 2-3 quick and choppy strokes and regains contact with the center
      3. Ball is passed to 3: the defender 2-3 quick and choppy stokes and regains contact with the center
      4. Ball is passed to 4 (The Critical Point): the defender spins leading with the left hand and swings their hips into defender base position with the left hand regaining contact with the center
      5. Ball is passed to 5; the defender slides/back pedals into base position maintaining contact with the center with the left hand
  2. One Arm Swim Around
    1. Quick strokes with outside arm (Arm closest to the ball)
    2. Maintain contact with the hand closest to the center
    3. Spin and regain position at the critical point
      1. Ball at 3 and pass to 4 or 2
  3. Spin Around 1x: Technique when the center is physical and very grabby
    1. Ball at 1; the defender is in base position
    2. Ball is passed to 2; the defender turns, spins and seals into the center base position.  The defender turns with their left hand, spins with the right and seals in the center base position.
    3. Reset ball at 1 and the ball is passed to 2
  4. Spin Around
    1. Ball at 1; the defender is in base position
    2. Ball is passed to 2; the defender turns, spins and seals into the center base position.  The defender turns with their left hand, spins with the right and seals in the center base position.
    3. Ball is passed to 3; the defender snaps with the right shoulder and regains base position
    4. Ball is passed to 4;  the defender turns, spins and seals into the center base position
    5. Ball is passed to 5; the defender snaps with the right shoulder and spins quickly into base position regaining contact with the center with the left hand
  5. Pendulum
    1. Swing back and forth behind the center
    2. Grab the center’s upper rib cage area and pull
    3. Stay in base position
  6. Pendulum with a Lunge
    1. Pull and then lunge to ball side position
A defender must determine whether to maintain ball side position by either maintaining the outside position or moving to the inside position and then pendulum with a lunge to gain ball side position.  The location of the center will determine whether a defender will maintain ball side position either outside or inside.  
Defender Position Teaching Progressions: 1x1 (Defender and Center)
  1. Swim Around
    1. Visualize the ball at 1.  Defender in base position
    2. On whistle visualize ball passed to 2.  Defender Swim Around Technique
    3. On whistle visualize ball passed to 3.  Defender Swim Around Technique
    4. On whistle visualize ball passed to 4. (Critical Point)  Defender Swim Around Technique
    5. On whistle visualize ball passed to 5.  Defender Swim Around Technique
    6. Reset switch defender and center and repeat
    7. Can add ball starts at 1 to 5 and back to 1
  2. One Arm Swim Around
    1. See Swim Around
  3. Spin Around 1x
    1. See Swim Around
    2. Reset to 1 after the ball has been passed to 2
  4. Spin Around
    1. See Swim Around
  5. Pendulum
    1. Repeat pendulum movement; either repetitions or time interval
  6. Pendulum with a Lunge
    1. Visualize the ball at 2
    2. Defender in ball side base position
    3. On whistle visualize ball passed to 4
    4. Pendulum then lunge to ball side base position
    5. Repeat with ball starting at 4
    6. Repetitions or time interval
Press Defense Teaching Progressions
  1. 6x6
    1. Same drill as 3x3 and 5x5 with the addition of the Defender and the Center
  2. 4x4 (x2-x3-x4-x6 vs. 2-3-4-6)
    1. Live
    2. Ball starts at 2
    3. Defense has ball side position
    4. Can change the location of the where the ball starts
    5. Can change the position of the players
      1. x1-x2-x3-x6 vs. 3-4-5-6 (ball starts at 3)
      2. x3-x4-x5-x6 vs. 1-2-3-6 (ball starts at 3)
  3. 6x6
    1. Live Half Court
    2. 10-20 seconds on the shot clock
    3. Ball starts in different locations