The lockdown Defender program:
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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. Different qualities we can train. Movements to perfect. Tools to use. IQ we can develop. Effort is only the tip of the iceberg, and it's time for us to dive head first into this training process, leaving nothing to chance. So 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. It's truly everything you need to make sure that when you step on the court after 12 weeks of dedicated work, you're the best defender on the floor, each and every time. Let's turn you into a lockdown defender. |
About the program: |
Price: $99.99 for Lifetime Access!
What Our Hoopers Are Saying:
What you get:
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.
Defensive skill work: while defense is very dependent on physical qualities, movement skill is just as important. 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. Because you can be as athletic as you want, but without being a calculated and skilled defender, you'll never be in that top tier.
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Exclusive videos: on par with the classic "Attention to Detail" series, Coleman 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 FAQ's regarding defense.
Recovery, mobility, and meditation day: it's more than just the training. At the end of each week of intense training, we ensure that you're able to recharge and maximize your hard-earned results. Plus, defense requires levels of mobility that many hoopers do not have yet, so each Saturday you'll attack a defensive-specific mobility series that will inch you closer to reaching and controlling all the ranges of motion you'll need to become a lockdown defender.
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FOCUSES OF THE PROGRAM:
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. As great movers, becoming a lockdown defender then becomes 100x easier.
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. All of these are foundational defensive skills that we break down in the film room, train, and perfect!
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 that we see often as we move around the court. Not only will this help you absorb contact, change direction, and feel more confident defensively, it'll reduce your risk of injury, too.
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. All of these are foundational defensive skills that we break down in the film room, train, and perfect!
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 that we see often as we move around the court. Not only will this help you absorb contact, change direction, and feel more confident defensively, it'll reduce your risk of injury, too.
After the 12 weeks...
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Frequently Asked Questions
How is the program organized? 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.
What resources do I need? 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!
What skill level is it designed for? 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!
Will this help other areas of my athleticism? 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!
Can I combine the program with another? 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.
Can I do the program during my season? 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.
Are there refunds? No refunds are accepted on Virtual Academy programs.
What resources do I need? 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!
What skill level is it designed for? 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!
Will this help other areas of my athleticism? 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!
Can I combine the program with another? 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.
Can I do the program during my season? 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.
Are there refunds? No refunds are accepted on Virtual Academy programs.
