Defense
Sprawl and Recover
Extend forward for a ball just out of reach, then get straight back to the feet.
Quick look
8 minutes 2–16 playersNew to the game · BeginnerChoose up to three drills, then let the builder complete and time your practice.
What players are learning
Learn to extend for a ball and get straight back to your feet.
Set it up
- Partners with one ball and open floor space.
- Clear the area of loose balls.
Run the drill
- The partner tosses a ball just out of reach in front.
- The defender extends forward and plays it with one or two hands.
- They get back to their feet immediately. Take 10 reps each.
What to say
- Play the ball, then hit the floor.
- Chest down after contact, not before.
- Pop straight back up.
How to score it
10 reps each. The recovery to the feet counts as part of the rep.
Make it harder
- Toss farther and to alternating sides.