The Truth About Defense

Effort is only the tip of the iceberg

For years and years, the success of great defenders has been credited to effort, raw athleticism, and grit. To most, a little bit of technique is helpful here and there on the defensive end, but for the most part the belief is that if you give it your all and want it bad enough, you'll be a lockdown defender.

Don't get me wrong: these qualities are valuable to becoming a great defender. But my job is to look deeper into everything in the game of basketball, identify all of the layers that go into these skills, and create innovative ways to train them. And trust me when I tell you this: there is so much under the surface that goes into becoming a lockdown defender.

How We Help

All in one program

In the Lockdown Defender Program, you will be sharpening the physical side of defense (developing athleticism in the weight room and on-court), the skill side (becoming a skilled mover defensively), and the mental game (learning patterns, developing a defender's mindset, and more). All in one program.

01

Become a better, stronger, more athletic mover defensively

02

Develop defensive skill to anticipate, take the right angles, and play mind games with the opponent

03

Learn defensive secrets from the best defenders in the game

What You Get

Everything you need to be the best defender on the floor

01

36 Performance Workouts

12 weeks of strength and conditioning work, focused on the strength, agility, and movement training that will not only elevate your defensive play, but everything else that goes into athleticism and injury reduction.

02

Exclusive Videos

On par with the classic "Attention to Detail" series, we identified 12 core defensive concepts/skills that are dissected in breakdown-style videos. Plus, a library of videos about how to develop a defender's mindset, and FAQs regarding defense.

03

Defensive Skill Work

Through short "defensive skill" workouts, we'll train reading offensive players, perfecting certain movements that are central to defense, understanding how to control the game on defense, and more.

04

Recovery, Mobility & Meditation

At the end of each week, we ensure that you're able to recharge and maximize your hard-earned results. Plus, each Saturday you'll attack a defensive-specific mobility series.

Focuses of the Program

Three pillars of elite defense

01

General Movement Skill & Fluidity

The best defenders are amazing movers. No movement feels uncomfortable to them, and they're able to use a wide variety of solutions to stay in front of that offensive player. Once we start moving more fluidly by training qualities such as general coordination, the stretch shortening cycle, efficient deceleration and acceleration, and more, we become better movers.

02

Defense-Specific Skills

Our 12 skill focuses are the crossover step, sprinting to recover, anticipation, bracing up to absorb contact, contests & closeouts, ball pressure, getting through screens, shooting gaps, swiping effectively for steals, initiating contact, baiting offensive players, and help side positioning.

03

Positional Strength

While we will hammer home some traditional strength exercises like the squat and deadlift, much of what we train in the program is called positional strength, or being comfortable and confident in positions we see often as we move around the court. It'll reduce your risk of injury, too.

After the 12 weeks

You'll notice

01

Way more confidence

Confidence comes from not only preparation, but seeing constant success in working through tough circumstances. With the perfect challenge level of the workouts, you'll drastically elevate not only your skills but your mindset.

02

Techniques of the best defenders

You'll understand and apply the techniques that the best defenders use to be so successful. Not only do we study these in the additional videos, but apply them on a day-to-day basis.

03

Better in-game play

This program is aimed towards real-game transfer, not just getting better at the drills themselves. As a result, although there will always be a slight lag, these physical and mental skills will transfer into your real games.

Meet Your Coach

Coleman Ayers

10 years of coaching experience with youth, NCAA, and professional athletes. Has spent countless hours studying the science and art of basketball through the lens of skill acquisition and movement. Coaching experience in 32 countries. Provides consulting, film breakdowns, and training programs to NBA and EuroLeague players year-round.

Plans and executes coaching for 200+ youth players across three academies (Miami, San Diego, and Toronto). Co-founder of ADAPT Academy and owner of DETAIL Miami. Spreads innovative coaching content to an audience of 600,000 people globally.

More About BAM →

Frequently Asked Questions

Your questions, answered

The program is 12 weeks, organized into daily workouts. Monday and Friday are roughly hour-long weight room days (which can be done without weight room equipment), Wednesday is our movement day, which includes hour-long defensive agility and performance training on a court, field or open space, and Tuesdays and Thursdays are our defensive skill days, which are 10-15 minute sessions, meant to efficiently attack the skill side of defense before our on-court workout.

In an ideal world, a weight room setup, court, and partner. But, we know that the world is hardly ideal, so the program is designed for anyone to do, even if they have absolutely no resources.

Each drill can be adjusted based on skill level. Plus, the program was designed in a way that helps build an important athletic base first, which is needed for athletes of all levels, and then builds up from there. Beginners and professionals alike have tested the program and both have seen results.

Absolutely. While there is obviously a ton of defense-specific work, we begin by building a more general movement base, and as the program goes on, we include many exercises that build qualities that will apply to all basketball athleticism. I would not be surprised at all if your vertical jump goes up a bit, your sprint times drop noticeably, and you overall feel better moving on the court.

Yes, without a doubt. It's actually meant to be this way. This is considered one of our "performance" programs, which can be combined with any "skill" program, like the Ultimate Ballhandling Program.

It all depends on the athlete, but there is undoubtedly a way to do so as long as you listen to your body. Cut out some reps. Shorten some workouts. Athletes must continue lifting in-season to truly maintain and use that time to improve, so even if it's a watered-down version, you'll see results from the LDP in-season, too.

No refunds are accepted on Virtual Academy programs.

LOCKDOWN DEFENDER PROGRAM