Fundamentals of a defensive stance on the basketball court

Shooting baskets and scoring points is a thrill – we all know that! But a winning record requires a good defense, too. And a good defense begins with the most important aspect of playing defense – a proper defensive stance.

That being said, a good fundamental defensive stance position does not take into account a player’s position on the floor, ball position on the floor or one-on-one defensive movement required by the player. That takes engaging the brain and knowledge of the game and – you’ve heard it before: P-R-A-C-T-I-C-E!!!

Practicing is easy when you have a Goalrilla Basketball Goal system at home. With a premium in-ground goal like the Goalrilla, you can easily install it on your own and the unique anchoring system makes it possible to take it with you if you move. It’s a long-term investment that you don’t have to leave behind. That, along with the ability to adjust height from 7.5 to 10 feet and flex rim means it can grow with the player and family.

The Basketball Goal Store is the largest online retailer of the premium Goalrilla Basketball Goals and they give their customers the benefit of their volume purchasing in the best prices anywhere. Call them at 800-689-0281 to get all the information and support you need to create the best home basketball court for your family.

The Fundamentals of a Defensive Stance


  • Both feet should be slightly wider than shoulder width apart
  • With the entire foot on the ground, focus on shifting weight onto the front balls of each foot

Lower Body Position

  • Knees are bent and legs are flexed

Upper Body Position

  • Upper body will be slightly forward and the back remains straight
  • Shoulders remain square to the offensive player

Head and Eyes Position

  • Head is up, centered in the stance and slightly over the feet
  • Eyes are focused on the midsection or chest of the offensive player with the ball

Arm Position

  • Arms are fully extended out to the side

Hand Position

  • Hands remain up and out

Keeping the weight on the balls of the feet while the knees are bent and legs are flexed puts the player in the best position to push off with the instep of one foot while striding with the other. The outstretched arms takes away passing angles and gives the player the potential to deflect passes.

That’s why fundamentals and correct form is so important – each aspect of the technique is there to provide some advantage to the player – and therefore, the team.

So stick with perfecting the fundamentals!

-Pat of the Basketball Goal Store Blog Team

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