To be able to defend, you need to be able to: 1. Decelerate/reaccelerate 2. Move through your hips 3. React efficiently Defensive footwork isn’t necessarily about speed, but more so about how well you can control and reposition your body while staying balanced. These drills train the fundamentals of these qualities. #skilldevelopment #strengthandconditoning #training #athletedevelopment #plyometrics