Want Better Defensive Skills Against Any Offense. Dominate With This. 15 Best Goalrilla Blocking Dummy Drills to Elevate Your Basketball Defense

How can you improve your defensive footwork in basketball. What are the most effective drills for defending crossovers. How to master fighting through screens in basketball. Which drills can enhance your on-ball defense skills. How to develop quick hands for better defensive play. What are the best ways to increase defensive reaction speed in basketball. How can you improve your closeout technique using a blocking dummy.

Mastering Defensive Footwork with Ladder Drills

Improving your defensive footwork is crucial for staying in front of opponents on the basketball court. Ladder drills using a Goalrilla blocking dummy offer an excellent way to enhance your agility and quickness. Here’s how to set up and execute these drills effectively:

1. Place an agility ladder on the floor and position your Goalrilla dummy at one end.
2. Start with basic patterns like two feet in each box, then progress to more complex movements.
3. Incorporate variations such as the Icky Shuffle and hopscotch patterns.
4. Practice facing both forwards and backwards to simulate game situations.
5. Begin at a slower pace to perfect your form, then gradually increase your speed.

By consistently performing these ladder drills, you’ll strengthen your ankles and calves while building crucial muscle memory for defensive movements. This foundation will translate directly to improved on-court performance, allowing you to stay with even the quickest opponents.

Defending Crossovers: Shadow Defense Techniques

Crossovers are among the most challenging moves to defend in basketball. To improve your ability to stay in front of shifty ball handlers, try this shadow defense drill using your Goalrilla blocking dummy:

• Position the dummy as if it were a ball handler preparing to cross over.
• Start in a low, athletic stance with your eyes focused on the dummy’s “torso” area.
• Have a partner move the dummy side to side, simulating crossover movements.
• Quickly shuffle your feet to mirror the dummy’s movements, keeping your hands active.
• Practice reacting to both predictable and unpredictable patterns.

By regularly practicing this drill, you’ll develop faster reaction times and better anticipation skills. Remember to stay low and avoid looking at the “ball” – focus on the core movement of the dummy to simulate real game situations.

Simulating Pick and Roll Defense with a Partner

The pick and roll is a fundamental offensive play in modern basketball. To improve your ability to defend against it, try this partner drill using your Goalrilla blocking dummy:

1. Have your partner hold the dummy to simulate setting a screen.
2. Start in a defensive stance, guarding an imaginary ball handler.
3. As your partner approaches with the dummy, call out “screen left” or “screen right”.
4. Practice fighting over the top of the screen, using your hands to navigate through.
5. Work on different scenarios, such as switching or going under the screen.

This drill helps improve your communication skills and physical toughness when dealing with screens. By practicing various defensive responses, you’ll be better prepared to handle pick and roll situations in actual games.

Solo Screen Navigation Drills

Even without a partner, you can still work on your screen navigation skills using the Goalrilla blocking dummy. Here’s how to set up an effective solo drill:

• Position the dummy as if it’s setting a screen.
• Start several feet away in a defensive stance.
• Approach the dummy quickly, staying low in your stance.
• As you reach the dummy, extend your inside arm to simulate contact.
• Explode through the “screen,” turning your hips to get around quickly.
• Practice going both directions and dealing with different screen angles.

This solo drill allows you to build muscle memory for fighting through screens. By consistently practicing this movement, you’ll develop the strength and technique needed to navigate screens effectively during games.

Enhancing On-Ball Defense through Intense 1-on-1 Sessions

One-on-one matchups provide the ultimate test for your defensive skills. Use your Goalrilla blocking dummy to create a more challenging environment for these intense practice sessions:

1. Position the dummy near the basket to simulate help defense or a rim protector.
2. Have a teammate attempt to score against you in a half-court setting.
3. Focus on maintaining an active defensive stance with quick foot movements.
4. Use the dummy as a reference point for cutting off driving lanes.
5. After each defensive stop, reset and continue the drill.

By incorporating the blocking dummy into your 1-on-1 drills, you create a more realistic defensive scenario. This helps you develop better spatial awareness and decision-making skills when guarding on-ball.

Perfecting Your Defensive Stance with Slide Drills

A proper defensive stance is the foundation of effective basketball defense. Use these slide drills with your Goalrilla dummy to ingrain the correct posture and movement patterns:

• Set up facing the dummy in a low, wide stance.
• Perform lateral slides, maintaining your low position.
• Add forward and backward movements at various angles.
• Incorporate 180-degree turns to simulate reacting to quick changes of direction.
• Complete 3 sets of each variation, focusing on form and explosiveness.

Regular practice of these slide drills will help you maintain a strong, balanced defensive position during games. This improved stance will enable quicker reactions and better overall defensive performance.

Developing Quick Hands for Defensive Disruption

Fast, active hands are crucial for creating turnovers and disrupting offensive plays. Here’s how to use your Goalrilla dummy to improve your hand speed and reaction time:

1. Position the dummy in a triple threat stance.
2. Have a partner manipulate the dummy to simulate various offensive moves.
3. React to each movement with appropriate hand and foot placement.
4. Practice reaching for steals and deflections without fouling.
5. Work on defending different shot fakes and pass fakes.

By consistently practicing these quick-hand drills, you’ll develop the instincts and reflexes needed to become a defensive playmaker. Remember to keep your hands active and your fingers spread to maximize your defensive impact.

Jab Step and Swipe Combination Drills

To further enhance your defensive reactions, try this jab step and swipe combination drill:

• Start in a defensive stance facing the Goalrilla dummy.
• Have a partner call out directions for jab steps.
• Quickly jab step in the called direction, then immediately swipe at an imaginary ball.
• Return to your defensive stance after each repetition.
• Vary the speed and intensity of the drill as you improve.

This drill combines footwork with hand skills, helping you develop a more complete defensive skill set. The quick transitions between movements will improve your overall defensive agility and coordination.

Improving Closeout Technique with the Blocking Dummy

Effective closeouts are essential for contesting shots and preventing easy scoring opportunities. Use your Goalrilla blocking dummy to refine your closeout technique:

1. Position the dummy at the three-point line.
2. Start under the basket in a defensive stance.
3. Sprint towards the dummy, chopping your steps as you approach.
4. Raise your arms to contest the imaginary shot.
5. Immediately drop into a defensive stance to prevent a drive.

Practice this drill from various starting positions to simulate different game scenarios. Focus on maintaining balance throughout the closeout to avoid being beaten off the dribble.

Advanced Closeout Variations

Once you’ve mastered the basic closeout, try these advanced variations:

• Closeout to deny: Approach the dummy at an angle to take away a specific direction.
• Recover and closeout: Start facing away from the dummy, then turn and closeout quickly.
• Multiple closeouts: Set up several dummies and practice closing out to each in succession.

These advanced drills will help you adapt to different offensive threats and improve your overall defensive versatility.

Developing Defensive Awareness with Multi-Dummy Drills

To simulate more complex defensive scenarios, set up multiple Goalrilla dummies on the court. This will help you improve your awareness and decision-making skills:

1. Position 3-4 dummies around the perimeter and in the post.
2. Start at the free-throw line in a defensive stance.
3. Have a coach or partner call out different dummy “players” to defend.
4. Quickly move to the appropriate defensive position for each call.
5. Practice transitioning between on-ball and help defense positions.

This drill enhances your ability to read the court and make quick defensive rotations. By improving your spatial awareness and reaction time, you’ll become a more effective team defender.

Enhancing Defensive Rebounding Skills

Securing defensive rebounds is crucial for ending opponent possessions. Use your Goalrilla dummy to improve your rebounding technique and positioning:

• Place the dummy near the basket to simulate an offensive player.
• Start in a defensive position, making contact with the dummy.
• Have a partner shoot the ball off the backboard.
• Box out the dummy, then explode towards the ball to secure the rebound.
• Practice rebounding from different positions around the paint.

This drill helps you develop proper box-out technique and timing for defensive rebounds. Focus on maintaining contact with the dummy until you see the ball coming off the rim.

Implementing Help Defense and Rotation Drills

Effective team defense requires quick and accurate help rotations. Set up multiple Goalrilla dummies to practice your help defense skills:

1. Position dummies to represent offensive players in a half-court set.
2. Start guarding one dummy, then have a coach call out help situations.
3. Quickly move to provide help defense, then recover or rotate as needed.
4. Practice different scenarios, such as helping on drives or defending pick and rolls.
5. Focus on communication and proper positioning during rotations.

These drills will improve your understanding of team defense concepts and help you make faster, more accurate defensive decisions during games.

Advanced Help Defense Concepts

As you become more comfortable with basic help rotations, incorporate these advanced concepts:

• Stunting: Quickly feint towards a dummy to disrupt offensive rhythm, then recover.
• Trapping: Practice double-teaming a dummy in specific areas of the court.
• Zone principles: Set up dummies to simulate zone offensive sets and practice zone defensive movements.

By mastering these advanced help defense techniques, you’ll become a more versatile and valuable defender for your team.

Improving Defensive Conditioning with High-Intensity Drills

Great defense requires both skill and stamina. Use your Goalrilla dummy to create high-intensity defensive conditioning drills:

1. Set up the dummy at different points on the court.
2. Start with a series of defensive slides between two points.
3. Sprint to close out on the dummy, then immediately backpedal.
4. Perform a defensive shuffle around the dummy, then sprint to the next position.
5. Repeat this circuit for 30-60 seconds, then rest and repeat.

These high-intensity drills will improve your defensive endurance while reinforcing proper technique. As your conditioning improves, increase the duration or complexity of the circuits.

Mastering Perimeter Defense Against Shooters

Defending against sharp-shooters requires a specific skill set. Use your Goalrilla dummy to refine your perimeter defense technique:

• Position the dummy at the three-point line.
• Start in a close defensive stance, with one hand up to contest.
• Have a partner move the dummy to simulate shot fakes or jab steps.
• React to each movement without leaving your feet prematurely.
• Practice quickly closing the distance if the dummy “drives” past you.

This drill helps you develop the discipline and quick reactions needed to defend elite shooters effectively. Focus on staying balanced and avoiding unnecessary movements that could lead to fouls or blow-bys.

Advanced Perimeter Defense Techniques

Once you’ve mastered basic perimeter defense, incorporate these advanced techniques:

1. Top-foot defense: Practice guarding the dummy while keeping your top foot in front to direct the offense.
2. Hand placement: Work on using your off-hand to feel for screens or cuts while keeping your other hand active.
3. Denial defense: Position yourself to prevent easy passes to the dummy, forcing the offense to look elsewhere.

By incorporating these advanced techniques into your defensive repertoire, you’ll become a more complete and effective perimeter defender.

Improve Footwork with Ladder Drills

As every baller knows, having quick feet on defense is crucial for staying in front of your opponent. But improving footwork takes time and repetition. That’s where ladder drills with your Goalrilla blocking dummy come in handy. Set up a ladder on the floor and face your dummy. Now go through the ladder doing various footwork patterns – two feet in each box, hopscotch, Icky Shuffle, facing forwards and backwards. The changes of direction will strengthen your ankles and calves while the patterns build muscle memory. Start off slow and then pick up speed. You’ll be sliding those feet in lockstep with Kyrie in no time!

Practice Defending Crossovers with Shadow Defense

One of the hardest moves to defend is a nasty crossover. To get better at staying in front of it, have your buddy or coach stand in front of you and throw out some vicious crossovers. As they go side to side, shadow their movements by shuffling your feet quickly to mirror them. Keep your eyes locked on their torso and avoid looking down at the ball. The Goalrilla dummy is great for this – plant it and pretend it’s Allen Iverson ready to break your ankles! Staying low in an athletic position and keeping your hands active will allow you to react quickly to their dribble moves. Over time, your muscle memory will kick in faster from this drill.

Simulate Pick and Rolls with a Partner

The pick and roll is a staple of every offense today. To improve at fighting through screens, have a teammate or coach set screens on you using the Goalrilla dummy. As they approach for the screen, call out “screen left” or “screen right” to let them know which way you want them to go. Work on giving them a bump on the screen to slow them down as you fight over the top. Switching directions each time will prepare you for reading and reacting during a game. For extra challenge, have them flare out for a pop after the screen! This drill builds physicality and communication skills for dealing with picks.

Work on Fighting Through Screens Solo

Don’t have a partner to practice pick and rolls with? No problem – you can work on fighting through screens by yourself with the Goalrilla dummy. Set up the dummy in a screening position and then run towards it with an athletic stance. When you get there, stay low and explode through the screen, extending your inside arm to bump the dummy as you turn your hips to get around it. Repeat this going both directions – you can even pretend the dummy is setting “back screens” too! Getting comfortable powering through contact will help you on the court when real opponents try to screen you.

Master On-Ball Defense with Intense 1-on-1 Sessions

Nothing will test your defensive skills more than some intense 1-on-1 matchups. Have a teammate try to score on you while you play shutdown defense. Keeping your feet shuffling and your hands active, work to force them into tough shots. Use the Goalrilla dummy as a backstop to cut off drives and apply pressure. After you get a stop, check the ball and go back at it. Focus on bendable knees, fluid lateral motion, and relentless energy. Channeling your inner Beverley or Smart and embracing the grind will make on-ball defense second nature when it counts.

Get Lower and Wider in Your Stance with Slides

The foundation of good defense begins with a proper stance – knees bent, butt down, feet wider than shoulders. One way to groove this is by performing slide drills with the Goalrilla dummy. Get into your stance facing the dummy. Keep your eyes up while you slide side to side, staying low and pushing off each foot. Next come forward and back going at different angles. Finally, work on spin moves where you turn 180 degrees reacting to the dummy as you shuffle all around. Doing 3 sets of these slide variations will get you used to moving laterally from a balanced athletic position.

Develop Quick Hands with Double and Triple Threat Drills

To play passing lanes effectively you need fast hands. Work on quick reactions by placing the Goalrilla dummy in a triple threat position. Have a friend or coach rapidly go through various moves – shot fake, drive fake, pass fake. As they go through each motion, react with your hands and feet to steal at every chance. Keep your feet staggered and hands active with your palms out and fingers spread. Visualize poking away balls and jumping into passing lanes for steals. You can also have the dummy hold the ball up high and practice double and triple threat defensive positioning. Developing quick reaction time will allow you to terrorize opponents with your hand speed.

Increase Reaction Speed with Jab and Swipe Combo Moves

Here’s a great drill to blend footwork with hand skills – the jab step and sweep! Have your training partner hold the ball while you take an athletic stance in front of them. When they jab step one direction, quickly cut them off with a shuffle step. As soon as they expose the ball, swipe down with your hand to knock it loose. You can also practice this with the Goalrilla dummy by jabbing one way before sweeping at the ball. This sharp explosiveness needs to become instinctual. With enough reps, you’ll react instantly on defense to create steals and deflections during games.

Get Physical with Shoulder Bumps and Bumps on Cuts

Developing strength to bump cutters is crucial for rigid defense. Set up the Goalrilla dummy in the post and practice bumping it with your shoulder and torso as you slide from side to side. Keep your feet active, stay on the balls of your feet, and drive through contact. Other variations are to practice bumping the dummy backwards as it cuts towards you. You can also have a partner cut while you work on impeding their progress with physicality. Learning to legally bump and ride offensive players will frustrate opponents and throw off their rhythm.

Defend the Post with Repeated Drop Steps and Spins

Post play requires using your lower body to hold position against bigger offensive players. To practice, have a partner or coach attempt various post moves like drop steps and spins on the block against you. The Goalrilla dummy is perfect for simulating a big body banging down low. Keep your knees bent, butt back, and abs engaged as you front and 3⁄4 front them. Meeting force with force will enable you to deny deep post position. Work both sides and mix in different fakes too. Getting comfortable with contact down low will make you an immovable object against back to the basket offenses.

Practice Closeouts with Rapid Side Shuffles

Closing out under control against perimeter shooters is crucial in today’s pace and space game. Set up the Goalrilla dummy on the wing and work on shuffling out quickly to contest the shot. Push off the outside foot and keep your hands high while cutting off the shooting angle. Practice this from both sides, mixing in fakes where you sprint out before stopping suddenly. The key is to eliminate air space rapidly without flying by the shooter. Increasing your speed doing these will help you become a fearsome closeout defender during games.

Disrupt Dribble Penetration with Hard Doubles

Slowing down ball dominant guards requires strategic double teams. Practice trapping with a friend and the dummy – have a player dribble at you as you and the dummy converge to trap them on one side. Work on different trap angles and cues for when to spring the double. Keep active hands and good spacing from your partner. You can also use the dummy to mimic a press defense. Rotating and recovering quickly will allow you to fluster opponents into giving up the rock. Mastering when and how to double is crucial for forcing turnovers.

Refine Pickpocket Skills with Behind-the-Back Reaches

Want to terrorize ball handlers? Work on sneaky behind the back pokes on the dribble. Have your training buddy pound the ball hard while you swipe at it from behind. Using the Goalrilla dummy works too – slap down on the ball as it faces away from you. Just be careful not to foul! These quick, precise swipes will build your hand-eye coordination for stripping unaware dribblers. Use these as counter moves when offensive players are focused on your on-ball defense. You’ll rack up steals in no time once you master the behind the back poke.

Simulate Help Defense Rotations at High Speeds

In today’s game you have to be able to rotate as a helper and recover to your man rapidly. Set up the Goalrilla with a few cones as offensive players spaced around the court. Now practice sprinting from your man to stop the drive, then recovering before the dummy can swing the ball. Communication with teammates is key here. Work at game speed and intensity, then have the dummy swing the ball quickly so you learn to sprint and deny rapidly. Help defense is demanding, but mastering it will put you steps ahead of the offense’s ball and player movement.

Perfect Blocking Out with Box Out Rebounding Drills

Even great defense needs a rebound to finish off a stop. Secure rebounds by boxing the Goalrilla dummy out each time a shot goes up. Keep your arms up and use your lower body to post them up, sealing them from getting around you. You can also have a friend shoot and switch to boxing you out as you fight for position. Getting into the habit of immediately finding a body and putting yours on them is crucial. Don’t let opponents sneak in – owning the boards prevents second chance points.

With hard work and repetition against the Goalrilla dummy, you’ll see rapid gains in your on-ball and team defense skills. Mastering these fundamental drills will help build your defensive prowess possession by possession. Stay active and focused during every rep and you’ll achieve that lockdown mindset in no time. Let your defense spark your team’s success on the court!

Practice Defending Crossovers with Shadow Defense

As a basketball player, having solid defensive skills is crucial for success on the court. One of the most common offensive moves you’ll face is the crossover dribble. Mastering how to defend against quick crossovers can give you a major advantage against opponents. The key is being able to move your feet quickly while staying in an athletic defensive stance. Here’s an inside look at how to practice defending crossovers using an effective drill called shadow defense.

The Basics of Defending Crossovers

When defending a player with the ball, the first thing you want to do is establish an athletic stance. Your feet should be shoulder-width apart, knees bent, back straight, head up, and arms extended. This balanced position will allow you to slide and change direction quickly. As the offensive player starts to make their move, take short, choppy steps to mirror their movements and deny them a driving lane. Don’t cross your feet or stand straight up. Concentrate on keeping your hands and feet active to frustrate their rhythm.

Against a crossover, the key is to react quickly while maintaining control of your body. Don’t lunge or go for a steal too aggressively. This will make you vulnerable to fakes and blow-bys. As the ball is crossing over, simply take a step in the opposite direction to stay in front of the ball handler. Keep your hands up and contest their shot if needed while avoiding reaching fouls. Proper positioning and footwork will allow you to contain dribble penetration when defending crossovers.

Introducing the Shadow Defense Drill

Shadow defense is an excellent drill to practice defending crossovers. It allows you to work on your sliding technique and reaction time. All you need is a partner to act as the offensive player; no basketball is required. Have your partner start at the top of the key or wing, then begin dribbling in place. They can call out moves like “crossover” or “behind the back” to simulate a live dribble. Your job is to react and cut off their driving lanes using proper defensive footwork and positioning.

The key coaching points are to stay low in your stance with active feet, keep your head on a swivel, don’t reach or lunge, and work hard to deny space. It’s important to call out the offensive moves as you react to help develop your anticipation skills. Visualizing the basketball will also help you get a feel for when players change pace or directions. Really focus on pushing off the outside foot to slide laterally while avoiding crossing over your feet. Have your partner mix in shot fakes and collision simulators to make the drills even more game-like.

Tips for Maximizing Shadow Defense

Here are some tips to get the most out of your shadow defense practice:

• Perform the drill at game speed – Give maximum effort and react quickly to work on your reaction time.
• Emphasize proper stance and positioning – Stay low with a wide, balanced base to move laterally with control.
• Focus on footwork and angles – Master closing gaps quickly while avoiding crossed feet.
• Drill your weak hand – If reversing pivots to one side is a struggle, practice extra reps shadowing to that side.
• Communicate on defense – Call out “shot” on fakes and loudly direct the offense where to go.
• Defend different players – Shadow post players, shooters, slashers, and ball handlers to build versatility.

You can perform shadow defense almost anywhere – in the gym, driveway, or backyard. Go for 30-second to 2-minute intervals at maximum effort, taking brief breaks to reset. Really focus on perfecting your stance, slides, and reaction time. True game-speed repetitions will get you prepared to contain the quickest ball handlers.

Pair With Other Defensive Drills

For best results, integrate shadow defense into comprehensive practice plans focusing on different defensive techniques. Here are some excellent drills to pair it with:

• Body-on-body: Defend drives full-speed while making legal contact.
• Closeouts: Sprint out on perimeter shooters and work on contesting properly.
• Boxing out: Use correct leverage and positioning to secure rebounds.
• Ball pressure: Apply intense pressure without reaching to force turnovers.
• Help defense: Rotate effectively as a team to cut off driving lanes.

Challenging your defensive abilities from all angles will help take your game to the next level. Mixing in competitive 1-on-1 and 2-on-2 situations is also beneficial after honing skills with isolated drills.

Dominate with Disciplined Defense

Developing sound defensive fundamentals and instincts requires diligent practice and repetition. Implementing the shadow defense drill into workouts is an excellent step toward basketball success. Mastering how to contain explosive crossovers prevents easy driving lanes for opponents. Applying lessons from shadow defense translates directly once you are back in live competition. Staying disciplined with proper positioning gives you a major advantage against even the quickest offensive players. Focus on footwork mastery and you’ll be ready to lock down on defense!

Simulate Pick and Rolls with a Partner

Running effective pick and rolls requires skillful coordination between teammates. But you don’t always have a willing partner around to practice with. That’s where a Goalrilla blocking dummy can come in handy. Using a blocking dummy to simulate pick and roll situations allows you to work on fundamentals like dribbling, passing, shooting, and defensive positioning without needing another player. Here are 15 great drills using a Goalrilla blocking dummy to hone your pick and roll skills.

1. Dribble Handoffs

Set up the dummy in a simulated screen position and practice dribbling towards it, putting your body between the dummy and defender, and handing the ball off to your “teammate” coming off the screen. Focus on ball security, timing the handoff, and using proper footwork as you make contact with the dummy screen.

2. Pocket Passes

Make passes to yourself off the dummy by dribbling towards it, concealing the ball from your “defender,” and bouncing quick pocket passes to yourself off the dummy’s pads. Quick passes require accuracy and touch.

3. Defensive Slides

Use the dummy’s stationary position to practice defensive slides and maneuvering over screens. Focus on proper defensive stance, lateral quickness, and getting low to slide under the screen.

4. Open Shots off Screens

Set up the dummy to simulate coming off a screen to take a jump shot. Make hard cuts towards the dummy with proper footwork, then plant, square up, elevate, and follow through on your jumper. Practice using both sides of the floor.

5. Defending the Ball Handler

Have a partner dribble towards the dummy screen while you try to get over it and defend closely. Focus on speed, agility, and defensive hand positioning while sticking close to your man. Try to force him away from the screen.

6. Fighting Through Screens

As your partner uses the dummy as a screen, practice fighting over the top while maintaining contact with him. Have your partner make multiple dribble moves off the screen as you work hard to recover. Stay determined through the screen!

7. Closeouts

Practice sprinting from the wing to close out on a teammate catching the ball off a dummy screen. Focus on urgency, stance, and contesting the shot while avoiding silly fouls. Close out under control.

8. Read and React

As the on-ball defender, practice reading how your teammate uses the dummy screen – do they reject it? Take it tight? Pop out? Work on your positioning and reactions based on how they handle the screen.

9. Pick Dodging

As the ball-handler, polish your skills dodging away from the screen rather than using it. Try quick rip-throughs, inside-out dribbles, crossovers, and hesitations to lose your man and create space off the live dribble.

10. Pop Out Jumper

Set up to come off the dummy screen looking shot, then make a hard v-cut to “pop” back out for the jumper. Use proper footwork and get set quickly for the catch-and-shoot opportunity.

11. Slip Reads

As the on-ball defender, be prepared for your teammate to slip and cut backdoor off the dummy’s screen. Focus on anticipating the slip cut and staying attached to your man off the screen.

12. Floaters

Use the dummy screen to practice pulling up off the dribble for soft runners and floaters. Focus on footwork, body control, touch, and shot trajectory. Vary the release point.

13. Screen Re-screens

Set up the dummy for an initial screen, then re-screen in the opposite direction. As the ball-handler, work on changing pace and direction. As the defender, fight through multiple screens.

14. Quick Swing Pass

Make a handoff using the dummy then relocate for a quick swing pass. Simulate passing sequences you’ll encounter in games. Work on quick decisions and reactive passing.

15. Two-Man Game

Get creative setting up the dummy to replicate common pick and roll scenarios. Then have a partner work with you on various two-man sequences involving on and off-ball screens. React and adjust on the fly.

A Goalrilla blocking dummy is a versatile training tool for polishing your individual and two-man skills. Use these drills to sharpen your footwork, handles, shooting, passing, positioning, and court awareness. Mastering pick and rolls against dummy screens will have you prepared to execute them flawlessly in live game action.

Work on Fighting Through Screens Solo

Whether you’re playing pick-up ball at the park or suiting up for a competitive team, strong defensive skills are essential for basketball success. One of the biggest defensive challenges is fighting through screens to stay with your man. Goalrilla blocking dummies offer an effective training tool to work on this crucial skill – even when you’re practicing solo.

Screens are one of the most common offensive tactics, so learning to navigate around them is vital. As your opponent runs toward a screen, your goal is to avoid contact and stay attached to him. This takes quick footwork, physicality and determination. A Goalrilla blocking dummy allows you to simulate screens and sharpen these skills.

Use Quick Feet to Avoid Contact

When your man sprints toward a screen, your first move should be to speed up and cross his path before the contact occurs. Keep your feet active and take short, choppy steps to maneuver around the pick. The Goalrilla dummy serves as the screener in this drill – set it up near the top of the key and approach it from different angles at game speed. Focus on crossing quickly before reaching the dummy to avoid any “contact”.

Fight Through the Screen

If your quick feet don’t allow you to avoid the screen altogether, the next technique is fighting through it. As your man runs toward the pick, get low in an athletic defensive stance and make shoulder-to-shoulder contact with the dummy. Drive your shoulder strongly into the dummy and power through the screen using your legs. Keep your eyes up and focused on your man as you fight through the pick. The dummy provides realistic contact so you can perfect fighting through screens with force.

Go Under the Screen

Another option is attempting to go under the screen altogether. This takes timing, agility and reading the angle of the pick. As your man runs toward the dummy, watch his angle and try to duck under the pick by breaking the opposite direction before contact occurs. Slide your feet quickly to get below the screen and pop back out on the other side in good defensive position. The Goalrilla dummy serves as an immobile screen to practice going under.

Close-Out Footwork

Perfecting your close-out footwork is also essential when navigating screens. As your man emerges from the pick, sprint toward him with an athletic stance and active feet. Chop your feet quickly to align your body between him and the basket. The dummy can mimic a screen as you practice quickly closing the distance to your man with proper positioning. Close out under control with balance and force.

Overplay Screens

Hard screening offenses will require you to overplay picks at times. This means denying your man’s path to the screen altogether. As he moves toward the Goalrilla dummy, speed up and cut off his angle before he can receive the screen. Overplay his drive and force him sideways or backwards. Quickness and physicality are required. Overplaying screens can disrupt the timing of the offense and prevent easy baskets.

Work Both Sides

Screens come from all angles, so be sure to practice on both sides of the Goalrilla dummy. As you approach from the left or right, keep your technique solid. Fight through contact, use quick feet to avoid picks or close out under control. Great defenders are able to handle picks from either side.

Adjust Angles

Screens also come at different angles, from straight on to 45 degrees or less. Work against the Goalrilla dummy from various angles to prepare your technique. Sharp changes of direction will be required as the angle decreases. Be ready to explode in either direction depending on the screen angle.

Face Re Screens

After your man uses the initial screen, offenses will often look to re-screen. This means using multiple picks against the same defender. After navigating the first Goalrilla dummy, have a coach or teammate set a second dummy a few feet away to simulate another screen. Repeat fighting through contact and closing out with control. Expect multiple picks on the court.

Contest All Shots

Even after beating the screen, never give up on the play. Sprint after your man and aggressively contest any shot attempts. Keep your defensive intensity high through the entire possession. The Goalrilla dummy can help you condition to run through picks and still contest shots with effort. Defense never stops.

Add Change of Direction

Screens are often followed by sharp cuts or direction changes. After fighting through the Goalrilla pick, have your training partner give a hard jab step or change direction explosively. React by staying square and chopping your feet. Don’t get beat by a quick move after successfully beating the screen. Expect sudden bursts off picks.

Practice Fatigue

Screening possessions require extreme effort and stamina. Set up a circuit drill moving through five Goalrilla dummies in succession to build fatigue. Push yourself to keep proper technique even with tired legs. Screen navigation takes conditioning. Train specifically for this challenge.

Fighting through picks requires timing, athleticism and determination. A Goalrilla blocking dummy set up near the top of the key provides a realistic contact screen to work on this skill solo. Use the dummy to sharpen your footwork, contact balance and close outs. Staying connected through screens can make you a defensive stopper on the basketball court.

Master On-Ball Defense with Intense 1-on-1 Sessions

Every basketball player dreams of having lockdown, smothering defense. The ability to shut down your opponent’s best scorer or force him into costly turnovers can change the outcome of a game. While team defense is critical, improving your individual on-ball defense skills will make you a complete player.

Unfortunately, many players struggle to practice on-ball defense outside of team practices or games. You need to face live competition to get better. This is where working out against a Goalrilla blocking dummy can really improve your overall defensive skills.

The Benefits of Using a Goalrilla Blocking Dummy for Defense

Goalrilla blocking dummies and pads provide a lifelike simulation of an offensive player. The padding allows you to practice your defensive stance, footwork, hand positioning, and body movements against resistance. Unlike passive cones or dribbling around the court, working against a blocking dummy forces you to deal with physical contact and distractions.

Here are some of the benefits of incorporating Goalrilla blocking dummy drills into your training:

• Improve your defensive stance and movements – The padding and resistance help you sink your hips, slide, and react properly.
• Practice hand positioning and swiping at the ball – The adjustable arms allow you to work on perfect hand placement to disrupt dribbling and passing lanes.
• Simulate fighting through screens and picks – You can learn to properly navigate on-ball screens to stay with your man.
• Boost conditioning – The constant movement and exertion required will get you in great game shape.
• Sharpen mental focus – Working against an “offensive player” forces you to block out distractions and lock-in.
• Build confidence – Mastering drills in practice will make you a better defender during games.

Doing targeted drills with a Goalrilla blocking dummy will ingrain proper defensive fundamentals into your muscle memory. The more lifelike practice you get, the better prepared you’ll be to lock down opponents when it matters.

15 Goalrilla Blocking Dummy Drills to Boost Your Defensive Skills

Here are 15 excellent drills using a Goalrilla blocking dummy to improve your on-ball defensive prowess:

1. Defensive Slides – In a low defensive stance, slide side-to-side and front-to-back around the dummy working on proper recovery speed and footwork.
2. Drop Step Drill – From a middle position, drop step side-to-side in rhythm, sinking your hips and controlling your steps.
3. Box Out Drill – Start behind the dummy and practice proper box out technique and holding position.
4. Defensive Shuffle – Shuffle your feet quickly in a low stance circling the dummy and changing direction.
5. Backpedal and React – Backpedal and practice explosive breaks back to the dummy reacting to its movements.

1. Poke Away – With the dummy holding the ball out, practice quick, controlled pokes at the ball to knock it loose.
2. Passing Lane Drill – Start away from the dummy and practice closing out quickly to intercept side-to-side passes.
3. Strip Drill – Have someone dribble the dummy and practice stripping the ball legally.
4. Deflector Drill – Work on using precise hand positioning and timing to tip away pass or shot attempts.
5. Jump the Pass – CLOSE OUT WITH high hands to intercept DIRECT passes FROM THE DUMMY.

1. Down Screen – Start above the dummy, fight over a padded down screen, and recover downhill of it.
2. Side-to-Side Screen Fight – Practice fighting around a screen and staying attached to the dummy as someone moves it side-to-side.
3. Flex Screen – As the dummy approaches, lock in and slide your feet to get around a flex-style screen.
4. Double Stagger – Deal with two Screens by sinking and powering through contact.
5. Blind Piggyback – Start behind the dummy and “ride” it through random screening action, working on balance and recovery.

Mix up your Goalrilla blocking dummy drills each workout to improve new skills. Execute each repetition at game speed and intensity. Have a partner move the dummy unpredictably during screen drills or hold the attached ball out for swipes and strips. Get creative and simulate real-game situations.

Gear Up for More Productive Defensive Practice

Goalrilla blocking dummies provide an affordable and versatile training tool for individual players to improve their on-ball defensive ability. You can practice fundamentals and specialized drills from the comfort of your own home court.

Investing in a quality Goalrilla blocking dummy will help take your defensive skills to the next level. Dominating opponents one-on-one can change the outcome of any game and make you an invaluable contributor to your team. Sharpen your defensive tools and outwork the competition during your next intense solo workout!

Get Lower and Wider in Your Stance with Slides

Playing smothering on-ball defense starts with having a proper defensive stance. Being in the right position gives you a solid base to slide, close out, and react to offensive players. Unfortunately, many players fail to sink their hips low enough or get wide enough in their stance during games.

Using a Goalrilla blocking dummy is an excellent way to drill proper defensive footwork and repetitions. The padding provides resistance as you slide side-to-side, forcing you to sink your hips and widen your stance. Here’s how to use a Goalrilla dummy to develop a textbook defensive position.

Start with the Basics

Before diving into advanced drills, make sure you have excellent defensive stance fundamentals down:

• Feet shoulder-width apart
• Knees bent deeply
• Hips sunk low
• Back straight
• Head up
• Arms active with hands out

Focus on keeping your center of gravity low by sticking your butt out. Avoid being flat-footed or having stiff legs. Sinking deep flexes your knees and engages your leg muscles to move laterally.

Footwork and Recovery Slide Drills

Here are some excellent drills using a Goalrilla dummy to polish defensive footwork technique:

From your stance, slide side-to-side while facing the dummy. Use your outside foot to push then recover with the inside foot. Keep low and cover ground laterally with control. Do 2-3 slides each direction.

Start aligned with the dummy. Drop step diagonally backwards then recover. Repeat dropping back at 45 degree angles to both sides. This works on rotational recovery footwork.

Slide laterally in your stance then pivot 90 degrees and close out directly back to the dummy with choppy steps. The pivots and change of direction improve body control.

Slide side-to-side then front-to-back around dummy in a box pattern. Focus on keeping your hips low and maintaining momentum during direction changes.

Shuffle in stance fully around dummy in both directions. Use active choppy steps to work on coordination and quick reactions.

Defensive Stance Conditioning

Incorporating movement drills using the Goalrilla dummy boosts your conditioning. The added resistance forces you to exert more energy maintaining your form and sliding. Over time, holding a proper defensive stance will feel natural.

Try these tiring drills to build endurance:

• Circle dummy with lateral slides for 30 seconds then reverse.
• Perform T-Test for 1 minute straight without rest.
• Slide around dummy and then backpedal or drop step recover.
• Do lateral shuffles with crossover steps for 1 minute.

Execute each drill at maximum effort and intensity. Focus on preserving technique even when tired. Push yourself hard then rest 1-2 minutes between sets. Staying in a stance and moving against resistance will get you in incredible game shape.

Unlock Your Defensive Potential with Proper Footwork

Developing elite lateral quickness and recovery skills separates average defenders from lockdown stoppers. Investing in a Goalrilla blocking dummy will give you the tool to drill proper technique every single day.

By mastering a proper defensive stance and position, you’ll smother opponents before they even start their offensive move. Your footwork will keep you attached to any offensive player trying to shake you. Use a Goalrilla dummy to drop step, slide, shuffle, and close out with precision. Transform yourself into a defensive menace who brings relentless on-ball pressure!

Develop Quick Hands with Double and Triple Threat Drills

Having active hands is critical for disrupting dribblers and causing turnovers. The ability to quickly poke, strip, and deflect passes can change a game. Unfortunately, many players fail to practice their hand skills enough outside of team scenarios.

A Goalrilla blocking dummy provides the perfect solution for developing lightning quick hands. The adjustable arms allow you to drill against upright “offensive players” with the ball extended. Here’s how to use a Goalrilla dummy to boost your hand speed and accuracy on defense.

Start by Swiping at the Ball

Have a partner hold the Goalrilla dummy upright with one arm extended out straight, simulating an offensive triple threat position. Start in your defensive stance with your lead hand up.

Work on quick swipes down across the ball using precise timing and angling. Keep your swipes tight to avoid fouling. Swipe across with your lead hand then recover to your stance.

Perform repetitions swiping both left and right hands. Swipe low across the bottom of the ball. Vary the speed and angle of your swipes to practice control.

Add Footwork and Movement

After swiping, take one lateral slide step to reposition your feet before swiping again. This forces you to regain balance and repeat from a new angle.

You can also drop step or backpedal to recover after swiping. These multi-directional movements improve your footwork and timing from all angles.

Double and Triple Threat Disruptions

Have your partner hold both arms up in a double threat position. Swipe with both hands simultaneously across the bottom of the balls. This teaches you to be disruptive against players with multiple options.

For a triple threat look, have a third ball held at the hip you must swipe down across after the double arm swipes. Mixing up single, double, and triple threat looks improves your hand-eye coordination and reaction time.

Passing Lane Disruptions

Stand away from the dummy and have your partner pass the ball back and forth from hand to hand. As the ball is passed, time your approach and swipe across the midline of the dummy’s body to deflect or steal passes.

You can also have your partner hold the ball up high simulating a receiver. Jump and swipe down across that passing lane with perfect timing to intercept lob passes.

Dribble Strip Drills

Have your partner dribble the dummy aggressively in front of you. As it pounds the ball, swipe low across the bottom of the ball to tip it away from the dummy’s hands.

Really slam the dummy’s hands down into the ball to simulate the force you’ll experience against a player during games. This improves your strength and control when taking the ball.

Train Quick Hands for Better Defense

Unlike passive cone drills or dribbling in isolation, a Goalrilla blocking dummy allows you to simulate in-game hand activity and contact. You’ll ingrain proper technique that transfers directly over to live competition.

Developing lightning quick hands, accurate swipes, and perfectly timed disruptions will make you a turnover-forcing menace on defense. A Goalrilla dummy provides affordable at-home training for hand-eye coordination without needing teammates. Sharpen your tools and let your quick hands wreak havoc on ball handlers all over the court!

Increase Reaction Speed with Jab and Swipe Combo Moves

Being able to quickly react and disrupt offensive players requires blending precise footwork and hand skills. Many defenders fail to put these together into quick, explosive combo moves. Using a Goalrilla blocking dummy can help ingrain reactionary jab steps and swipes.

The adjustable arms let you create realistic threats to work on “attacking” with established footwork and hand disruptions. With focused repetitions, you’ll drastically improve your first-step explosion and hand activity.

Jab Step Footwork

Start away from the dummy in your stance. Have your partner hold the ball out on one arm. When they tilt the arm toward you, explode forward and out with your lead foot in a quick jab step to close space. Sync this with a swipe across the ball.

Repeat having your partner quickly tilt the ball left and right, reacting with coordinated jab steps and swipes. The resistance trains you to react versus being passive.

Lateral Jab and Recover

From your stance, have your partner suddenly expose the ball by swinging one arm out to the side. Quickly jab step with your outside foot, swipe across, then recover by sliding your inside foot back to a balanced stance.

Perform lateral jab steps in both directions. Working on closing horizontally builds quicker reactions along the perimeter.

Drop Step Swipes

Align even with the dummy to start. When your partner flashes the ball, drop step diagonally back and swipe across it in one motion. The angled footwork with sudden hand disruptions boosts coordination.

Repeat drop stepping in both directions to build ambidextrous reactions.

Front and Reverse Pivots

From your stance, have your partner turn and expose the ball with no warning. Quickly pivot your lead foot and swipe, then reverse pivot back to your stance.

Sharpen your pivoting technique and footwork, keeping your arm activity synced.

Full 180 Closeouts

Start facing away from the dummy with your back turned. When your partner says “Go!”, pivot and sprint to close out directly at the dummy, swiping aggressively across the ball.

The 180 degree reaction and sprint builds game-like closeout speed and urgency. Swiping immediately keeps your hands active.

Quicker Reactions Equal Better Defense

Basketball defense requires acting, not reacting. A Goalrilla blocking dummy allows you to build the footwork, hands, and coordination needed to explode into disruptive movements.

Stringing together jab steps, swipes, pivots, and closeouts boosts your first step quickness and reaction time. Work against fakeouts and target exposures to sharpen your instincts. Develop a twitch reaction mindset and turn yourself into a human fast break preventer!

Get Physical with Shoulder Bumps and Bumps on Cuts

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Whether you’re looking to take your defensive game to the next level or just get started with solid fundamentals, incorporating blocking dummy drills into your basketball training is a must. Not only will these drills improve your physicality, reaction time, footwork, and conditioning, but they’ll give you the edge you need against any offensive player.

Here are 15 of the most effective goalrilla blocking dummy drills to add to your regimen today:

1. Shoulder Bumps

This drill teaches you how to use your body and shoulders to bump cutters off their routes. Have a partner stand in front of the dummy and make v-cuts, rip cuts, or curl cuts while you stance up and focus on making solid shoulder-to-shoulder contact as they change direction. Keep your hands up and don’t reach. The key is using your upper body strength and positioning to redirect their momentum.

2. Chase Down

Improve your chase down ability with this great conditioning drill. Start behind the dummy and have your partner make lead cuts away from you. Sprint after them and practice reaching to rake down the ball right as they go up for the layup or dunk attempt. This works on your acceleration and catching players in pursuit.

3. Close-Outs

Close-outs are essential for contesting perimeter shots. Have a teammate start at the wing or top of the key and pass to a coach. As they catch, sprint out to close the space and raise your hands to redirect the shot. Keep shoulders square and slide your feet. Use the dummy to absorb contact if needed. This develops recovery speed and shot challenging reflexes.

4. Block Out Rebounding

Improve your block out fundamentals by practicing on the dummy. Start boxed out with the dummy right behind you. Have someone shot fake and then sprint around for the rebound. Feel their contact, drop your hips and absurb it, then turn and secure the board. Master this, and you’ll control the glass.

5. Post Defense

Defending the post is very physical. Have a partner try backing down the dummy in the post as you pressure from behind. Keep contact and work to front without reaching. Then have them spin off for finishes as you maintain positioning. Fight for every inch and keep them off the blocks.

6. Reaction Slides

Fast slides and reactions are so important in today’s game. Set up slide cords in front of the dummy. Slide and react to their offensive moves, making contact with the dummy. Jump stop and go on pivots, spins, and direction changes. Stay controlled yet explosive. This improves reaction time immensely.

7. Draw Fouls

Drawing fouls puts pressure on the defense. Practice driving into the dummy and drawing contact for the and-1. Focus on mechanics like creating space, absorbing contact with your shoulders, and maintaining focus on the finish. Being strong through contact is a skill that demands repetition.

8. Fight Through Screens

Set the dummy up like a screen and practice fighting over the top or getting low to shoot the gap. Have your partner alternate between popping out for a jumper or rolling hard. Sit in your stance, see man and ball, and work to deny. Getting through screens with force is key.

9. Defend the Drive

Staying in front of driving opponents takes concentration. Have your training partner attack the dummy off the dribble from the wing or top. Slide and beat them to the point of attack. If you get beat, use the dummy to absorb contact as you recover for the chase down. Solid fundamentals like short slides and proper hand positioning make all the difference.

10. Take the Charge

Taking charges is an art that few have mastered. But with the dummy you can get fearless with your technique. Have players drive hard at you as you position inside the paint. Slide into position and focus on establishing your space early. Fall safely, absorb the contact, and sell the call. This wins games.

11. Deny the Ball

Cutters and pin down screens make denying your man difficult. Use the dummy to practice staying attached while navigating contact. The goal is directing your man away from the ball and congesting the passing lanes. Master angling and body positioning to shut down your matchup.

12. Defend Screens

Screens can be devastating against soft defense. Set the dummy up like a pick and have your teammate work off it. As they come off the screen, bump and force them sideways. Or, get skinny to shoot the gap if needed. Both require using the dummy for leverage and stability.

13. Major Muscles

Get in your power stance – knees bent, butt low, head up. Drive into the dummy powerfully and explode back to your stance. Drive it again using your major muscles through contact. This works your fast twitch muscles. Do it in sets of 5-10. Dominate the paint.

14. Rapid Response

Reaction time is everything. Set up a dummy a few feet away. Have a partner point left or right and you must slap the dummy in that direction as fast as possible. Keep them random and rapid. 20 reps per set. This sharpens reflexes majorly.

15. Core Strength

A solid core equals better balance absorbing contact. With your back to the dummy, have a partner shove you off balance. Drive into the dummy and fight to regain position using core strength. Develop stability and you’ll handle any bump better.

There you have it – 15 goalrilla blocking dummy drills to transform your defensive prowess. Master these with focused repetition and you’ll gain the edge against any opponent in control, physicality, and technique. Defensive skill development is often overlooked but incorporating these drills into your workouts will give you the complete package. Dominate every possession and take your game to the next level with the strategic use of the goalrilla blocking dummy!

Defend the Post with Repeated Drop Steps and Spins

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Looking to build your defensive repertoire against the endless moves of the post? Implementing strategic goalrilla blocking dummy drills into your training is the answer. Not only will mastering these drills sharpen your footwork, positioning, strength, and stamina, but they will give you the confidence and edge to lock down the paint against any offensive post player.

Here are 15 battle-tested goalrilla blocking dummy drills to help dominate the block:

1. Absorb Drop Steps

Staying centered against repeated drop steps tests every defender. Have your partner drop step hard into the dummy as you maintain inside leverage and absorb the contact. Keep a wide base and force them baseline or middle. This prepares you for this classic post move.

2. Bump on Reverse Pivots

Reverse pivots are great for creating space. Defend them by using the dummy to bump the offensive player off their sweet spot. Time your contact for when they lift their pivot foot. Stay balanced and centered. Don’t get spun – force them out.

3. Body Up Jump Hooks

Jump hooks are the go-to for most post players today. Use the dummy to simulate a live defender as your partner practices their hooks. Body them, get low in your stance, and contest every release. Mastering this technique is crucial.

4. Defend the Turnaround Jumper

Turnarounds are lethal weapons for skilled posts. As your partner faces up, anticipate their move middle and use the dummy as leverage to challenge the jumper. Contest the release and box out hard after the shot goes up. Perfect for game-like repetition.

5. Spin Cycle

Spin moves can send you chasing if you’re unprepared. Have your training partner perform repeated spins off the dummy as you work to stay shoulder-to-shoulder on their hip. Use the dummy to absorb contact and maintain positioning. Don’t get spun out – stay disciplined.

6. Seal for Inside Position

Sealing the position is half the battle down low. In a 3/4 fronting position, practice holding your ground as your partner tries bulldozing into the dummy, sealing your outside hip. Master leverage and angles here.

7. Deny the Entry Pass

Cutting off post entry feeds limits their touches. Use the dummy to maintain the deny position, arm’s length away, as your partner fights for inside leverage. Stay active and front without fouling. This fundamental wins games.

8. Bump on Re-Posts

Re-posting to create a better angle burns most defenders. As your partner re-posts off the dummy, stay attached and use it to absorb contact. Time your bump perfectly to offset their rhythm and deny deep position.

9. Defend Fake Ducks

Nothing loses you quicker than a well-timed fake duck underneath. Have your partner fake duck into the dummy as you stay disciplined with no knee bend. Keep a wide base and force them out, not under. This drill develops patience.

10. Push Out of the Paint

Once beat, you must regroup fast. As your partner receives front position in the dummy, pound your inside arm into them as your leg steps across. Feel their weight shift and drive them out of the paint. Reset your position after.

11. Lean and Hold vs Power Backdowns

Battling stronger posts wears you down. Absorb repeated power backdowns into the dummy by lowering your levels and rooting in. Get leverage and lean your shoulder and forearm in. Hold your ground and counter pressure with pressure.

12. Sprint Recoveries

Getting beat baseline kills your defense. Have your partner seal the dummy ball-side. As they sprint middle, race to recover and front inside leg and shoulder. React with speed and discipline.

13. Quick Feet on Face Up Drives

Nothing breaks a defense more than a face-up post with quickness. Slide step to cut off angles as your partner attacks the dummy off the bounce. Stop drives without fouling. Stay balanced.

14. Meet Spins and Clear the Hip

Time this right and spin moves won’t beat you. As your partner initiates their spin on the dummy, explode into it and make contact to clear the hip. Taking away this space puts them in a tougher spot.

15. Core Strength for Contact

Generating power comes from the core. With your back to the dummy, have a partner shove and hold you off balance. Fight and regain position by driving your leg base into the ground and using core strength. Develop stability.

Mastering these goalrilla blocking dummy drills will transform you into a defensive stopper on the block. By repeating these battles against live offensive moves, your technique, positioning, strength, and reactions will reach an elite level. Defense may not be glamorous, but adding these drills to your workouts will give you the grit and edge to shut down the paint and help lead your team to victory.

Practice Closeouts with Rapid Side Shuffles

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Looking to challenge and improve your perimeter closeout skills against today’s skilled guards and wings? Adding explosive goalrilla blocking dummy drills to your workouts is the solution. Not only will these drills hone your footwork, speed, and conditioning, but they will give you the tools to effectively contest shots and disrupt the offense’s rhythm.

Here are 15 battle-tested closeout drills using the goalrilla dummy:

1. Straight-Line Closeouts

The most basic but important drill. Close out straight line to the dummy under control. Work on stride length and arm activity to maximize distance covered. Sit into your stance on arrival.

2. Side Shuffles

Shuffling allows you to stay square while covering ground. Execute rapid side shuffles before closing out to the dummy. Keep your head on a swivel and don’t cross your feet. Great for conditioning.

3. Closeout and Go’s

bursting back into a slide or sprint after the closeout is key. Close out to the dummy and immediately turn and sprint 5 yards. Fight to not rise out of your stance during the change of direction.

4. Closeout Absorbs Contact

Defensive closeouts often involve legal contact. Close out into the dummy with purpose and absorb the contact without losing balance or control. Hit and sit low in your stance.

5. Shot Fake Closeouts

Staying disciplined versus shot fakes is crucial. Have a coach shot fake as you close out the dummy under control. Stay on your toes and don’t leave your feet early. Maintain positioning.

6. Change Direction Closeouts

Varying your angle on the closeout is important. Close out straight line then change direction 90 degrees into the dummy. Stay low and balanced during the plant and change.

7. Closeout Turn and Deny

Get a deny after the closeout and you’ve won. Close out and swing your top hip and arm into the dummy to establish the deny position. Take away their air space.

8. Closeout and Retreat

Knowing when to retreat saves baskets. Close out short into the dummy then backpedal quickly to create space. Use if beaten on the drive.

9. Closeout and Rotate

Rotating after denying is key. Close out then rotate hip-to-hip with the next dummy down the line. Maintain deny position throughout.

10. Two-Line Closeouts

Closing out from the weakside is challenging. Set up dummies like two shooters and close out sprinting from the opposite wing to each. Conditioning and effort.

11. Closeout and Run Down Block

Chasing down shooters shows hustle. Close out the dummy then turn and sprint as they shot fake past you. Time your jump perfectly to run down the shot off the glass.

12. Closeouts Over Cones

This forces you to stay low. Place cones before each dummy. Close out and stay low enough to shuffle your feet quickly around each cone. Don’t stand up.

13. Closeout and Draw the Charge

Step up and be fearless help defense. Close out the dummy and slide with the drive to draw the charge. Take the contact and sell it. This changes games.

14. Closeout Hip Turns

Beat crossovers by turning your hips. Close out then have the coach point left or right – turn your lead hip and shuffle feet quickly in that direction.

15. Sprint Closeouts

Pure conditioning. Set up dummies in a zig-zag formation. Sprint close out each one, sitting into your stance on arrival. Build endurance and reactions.

Incorporating these goalrilla blocking dummy drills into your daily workouts will unleash your potential as an elite perimeter defender. Not only will they chisel your conditioning, speed, footwork, and reactions – they will arm you with the technique and confidence to lock up on the perimeter against any offensive player. Defense wins games, so master these drills and take your game to the next level!

Disrupt Dribble Penetration with Hard Doubles

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Struggling to stop explosive offensive players from shredding your defense off the dribble? The solution lies in hard doubles and strategic help defense. Incorporating these goalrilla blocking dummy drills into your workouts will develop the active hands, positioning, communication, and tenacity needed to disrupt any penetrator.

Here are 15 doubles drills to take your team defense to the next level:

1. Baseline Doubles

Nothing rattles a driver more than a baseline double. As your partner attacks the dummy baseline, sprint from the weakside to dig at the ball and get a deflection. Timing and effort are key.

2. Body-Up and Dig

Don’t give them room to operate. Close out and chest up the dummy as your partner doubles down digging fiercely at the ball. Smother the driver.

3. X-Out Drills

Mastering the x-out rotation is crucial for weakside help. Close out the dummy then x-out as your teammate provides a hard double. Communicate and rotate with urgency.

4. Rotate on Kicks

Staying alert for kickouts beats defenses. As your partner attacks the dummy, provide the help rotation. When they kick out, sprint to close out the next dummy with high hands.

5. Gap Help and Recover

Timed right, this provides disruption. On dribble penetration, gap help the dummy creating a double team then sprint back to your original man. Smart help without rotation breakdown.

6. On Ball Double Teams

Swarming the ball creates chaos. Close out your dummy then provide an on ball trap as your teammate fronts from behind. Keep it tight and go for strips.

7. Dig on Reverses

Drivers who reverse pivot expect space. As your man attacks baseline, hound him into picking up his dribble. As he pivots, dig at the ball for a steal.

8. Jump the Pass Out

Great anticipation leads to turnovers. Provide a hard double on your partner’s drive then jump the passing lane as they kick out. Take it the other way.

9. Turnover Drills

Force a high number of turnovers and you’ll win games. Provide relentless doubles focusing only on deflections and steals. First to 5 wins.

10. Scramble Drills

Doubles can leave your defense in scramble mode. Rotate and sprint to cover open men as your partner attacks the dummy. Communicate throughout.

11. Double Down on Drags

Drags and hesitations get most defenders. As your man drags across the dummy, sprint double down and go for the strip. Disrupt their rhythm.

12. Close Out and Stunt

Quick stunts confuse the offense. Close out your dummy then stunt hard at the ball as your partner rotates behind the penetration. Get back quickly.

13. Half Court Traps

Extending pressure full court rattles ball handlers. Set up dummies at half court. Use stunts and doubles to trap your man in the backcourt. Dictate the flow.

14. Double Down Baseline

Funneling baseline invites help defense. As your partner attacks the baseline dummy, sprint down to double. Take away the middle.

15. Deflection Contests

First to 3 deflections wins. Close out your dummy and provide hard doubles focusing only on hand positioning and active tips for deflections. Effort and reactions.

Implementing these goalrilla blocking dummy drills into your practices will unleash your team’s disruptive defensive potential through relentless ball pressure. Flying around as a cohesive unit to force turnovers will soon become second nature. Take your defense to the next level!

Refine Pickpocket Skills with Behind-the-Back Reaches

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Looking to maximize your disruption and steal rate against dribblers? Adding strategic pickpocket drills with the goalrilla blocking dummy will hone your hand quickness, timing, and controlled aggression to perfection. Not only will you force more live-ball turnovers, but you’ll change the entire scouting report on your defense.

Here are 15 game-changing drills to hone your pickpocket skillset:

1. Straight On Reaches

Master form first. Have your partner pound the ball on the dummy as you work on controlled reaches from a squatted position. Focus on hand positioning and timing.

2. Behind the Back Taps

Sneak up from behind and target the ball. As your partner faces up the dummy, step behind and swipe down at the ball on crossovers. Lightning quick hands.

3. Reach on Retreats

Get tricky by doubling down then retreating back. As your man reverses, reach behind the back for the sneaky strip. Disrupt timing and space.

4. Dig Down on Spin Moves

Spins leave the ball vulnerable. As your partner spins off the dummy, reach and dig down at the ball before the spin is completed. Change momentum.

5. Poke Away Passes

Reading passing lanes leads to steals. Close out your man on the dummy then reach away attempted passes to the next dummy. Deflect and take it the other way.

6. Reach on Shot Fakes

Staying grounded against shot fakes opens opportunities. Close out under control as your man shot fakes the dummy. Reach down on the fake for the swipe.

7. Run Down Reaches

Chase down steals showcase your effort. Close out the dummy then turn and sprint as your man advances for the layup. Time your poke perfectly.

8. Double Down Digs

Digiing doubles create live balls. As your partner attacks the dummy, provide hard weakside help and dig at the ball. Go for the steal every time.

9. Reach on Crossovers

Swiping as the ball switches hands leads to turnovers. Have your man perform repetitive crossovers on the dummy. Time your reach to the weak hand.

10. Behind the Back Disruptions

Quick hands can redirect dribbles off feet for steals. Have your partner pound the ball on the dummy as you reach around for deflections. Force mistakes.

11. Closeout and Swipe

Combining skills is effective. Close out under control then swipe down as your man exposes the ball. One fluid disciplinary motion.

12. Rebound and Reach

Catching outlets off-guard leads to fast breaks. Box the dummy, secure the board, then reach down on your partner’s run out for the steal.

13. Double and Trap Reaches

Well-executed traps force panicked turnovers. Close out then provide an on-ball double teaming, trapping your man against the dummy. Dig aggressively.

14. Blind-Side Digs

Attack the blind spot when least expected. Have your partner pound the ball on the dummy with you behind them. Time your weak hand dig perfectly.

15. Free Throw Box Out Reaches

Securing the defensive board is key. On your partner’s dummy free throw, box out then reach down on the outlet pass as you gain inside position.

Implementing these goalrilla blocking dummy drills will give you the competitive edge with active hands and lightning quick reactions. Before you know it, filling passing lanes for steals and disrupting dribbles will become muscle memory. Get out there and force some turnovers!

Simulate Help Defense Rotations at High Speeds

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Looking to build a smothering defense through precise help-side rotations? Implementing strategic help defense drills with the goalrilla blocking dummy is the key. Not only will these drills engrain explosive lateral movement, communication, and positional discipline, but they’ll give your team the tools to shut down dribble penetration.

Here are 15 elite help defense drills to unleash your team’s potential:

1. Closeout and Rotate

Master the basics first. Close out to your dummy then sprint rotate to the next help-side dummy. Work on proper torso and hand positioning.

2. X-Out Rotations

X-ing out properly disrupts offensives. Provide ball-side help on a dummy penetration then x-out recover by sprinting down the lane line to your man.

3. Gap Help and Recover

Timed right, gap help provides disruption without over-helping. On dummy drives, stunt into the gap then recover quickly before the kickout.

4. Short Stunts

Quick rotations keep offenses off-balance. Close out your dummy then provide a short stunt before recovering back to your man.

5. Weak Side Sinks

Sinking the weakside shrinks driving angles. Ball-side help the drive then weakside sink down one dummy to cut off baseline angles. Communication is key.

6. Help and Recover Sprints

Conditioning for helping is crucial. Provide ball-side help then sprint recover to a new dummy. Repeat down the line back and forth.

7. Overload Rotations

Moving as a string challenges your cohesion. 4-on-3 help and rotate around the perimeter moving as one unit on dummy drives. Stay connected.

8. Closeout Rotations

Master closing out then recovering around the arc. Sprint close out dummies around the 3-point line then open hips and sprint rotate to help-side positioning.

9. Help Baseline Drives

Funneling baseline allows for strategic help. On dummy baseline drives, provide quick digs then recover before the kickout. Take away the middle.

10. Help on Drags and Crossovers

Drags and hesitations bait help defense. Stay solid as your man drags across dummies. Help only when beat baseline or middle.

11. Rotate on Kicks

Staying alert for kickouts after helping beats offenses. Help dummy drives then explode to close out corner dummies on passes. Eliminate open looks.

12. Scramble Drills

Helping can leave your defense scrambling. Provide help on drives then communicate and sprint to find new matchups. Organized chaos.

13. Half Court Traps

Extending pressure full court is disruptive. Use stunts and doubles to trap ball handlers against dummies at half court then rotate back to your men.

14. Closeout and Stunt

Quick stunts throw off offensive rhythm. Close out your man then provide a hard stunt before recovering down the lane line back to your assignment.

15. Rotations with Resistance Bands

Resistance bands build lateral quickness. Help, recover, and rotate around dummies with band around your legs for added explosiveness.

Making these goalrilla blocking dummy drills a staple in your practices will soon have help defense rotations becoming muscle memory. Staying connected as a unit and covering for one another will translate to dominating team defense!

Perfect Blocking Out with Box Out Rebounding Drills

Want better defensive skills against any offense? Dominate with this: The 15 best goalrilla blocking dummy drills for basketball.

Looking to dominate the glass through perfect block outs and rebounds? Implementing deliberate box out drills using the goalrilla blocking dummy is the key. Not only will these drills engrain body positioning fundamentals, but they’ll develop the strength, hands, and explosive leaping ability needed to consistently beat opponents to the ball.

Here are 15 battle-tested rebounding drills with the dummy to own the paint:

1. Basic Box Outs

Start with the basics. Box the dummy out on shots by making contact with your backside, achieving inside position. Keep hips low and hands high.

2. Box Out to Rebound

Master boxing out then securing the board. Box the dummy out, feel the contact, then turn to grab the rebound high over your head. Perfect repetition.

3. Box Fight for Position

Battling for position tests your grit. Have a partner try bumping you off the dummy on box outs. Absorb the contact and hold your ground at all costs.

4. Redirect Box Outs

Angling box outs is crucial. Box the dummy out on one side on shots but redirect your partner to the opposite side to gain leverage. Master angles.

5. Box Out with Resistance Bands

Resistance bands build box out power. Wrap bands around your waist and box the dummy out on shots. Drive into the contact and feel the burn.

6. Front Box Outs

Fronting bigger players is effective. On shots, front box the dummy out by sealing your partner on your backside before the shot goes up. Own the space.

7. Crash from Weakside

Chasing down weakside rebounds earns extra possessions. Crash down the lane and box out the dummy on weakside shots. Sprint for inside leverage.

8. Quick Box Outs

Beating opponents to the spot is key. On dummy shots, sprint to box out your partner before they can position. Gain the split second edge.

9. Box Out to Start Break

Rebounds fuel fastbreaks. Box out the dummy on shots then outlet quickly to start the break. Run the floor and call for the ball.

10. Single Arm Block Outs

This teaches arm positioning. Use only one arm to box the dummy out on shots. Keep low levels and master arm bar placement for leverage.

11. Box Out with 3/4 Front

Limit their options by leveraging your body. Box the dummy out with 3/4 front position on shots. Use your torso and booty to seal opponents away from the ball.

12. Box Through Contact

Absorbing contact is a skill. Have a partner shove and lean on you as you box the dummy out. Take the contact and fight to hold position.

13. Spin Box Outs

Mastering the spin move is key. Feel your partner’s weight shift one way on the dummy. Box out then spin the opposite direction around them to gain leverage.

14. Block and Secure Rebound

The block out means nothing without the finish. Block the dummy then turn and literally grab the ball high. Complete the process each time.

15. Repeated Box Outs

This conditions your legs and backside. Box the dummy out repeatedly on continuous shots, never taking a second off. Mental and physical endurance.

Implementing these goalrilla blocking dummy drills into your workouts will transform you into a dominant rebounder and paint presence. Controlling the glass gives your team extra possessions and limits opponent second chance opportunities. Be relentless pursuing every rebound!