Week 4 Foundation Challenge

Lock
In.

This week is about defensive stance, quick feet, staying in front and using your voice. Great defenders move, react and communicate.

Your Week 4 Foundation
0 of 5 Challenges Complete
Five Days. Stronger Defense.

Own Your Space.

Start with your stance, then add mirror movement, closeouts, containment and a final game-speed Lockdown Test. Each day builds on the last.

3 Rounds

Great defense begins with balance and an athletic stance.

  1. Hold a low defensive stance for 20 seconds.
  2. Slide 5 steps right and 5 steps left without crossing your feet.
  3. Stop under control and reset your stance.
  4. Call out BALL! every time you reset.
  5. Repeat for 3 rounds.
🔥 Level UpAdd a parent calling LEFT, RIGHT or FREEZE at random. React without standing up.
4 × 30-Second Rounds

Stay in front of a partner using short, quick defensive slides.

  1. Face a parent or partner in a clear, safe space.
  2. Partner moves side to side without sprinting.
  3. Mirror their movement while staying low.
  4. Keep your chest facing the partner and avoid crossing feet.
  5. Switch leader and defender each round.
🔥 Level UpHave your partner change direction without warning. Add a quick voice call: BALL! or HELP!
20 Controlled Reps

Get to the offensive player quickly — then slow down and defend.

  1. Start 8–10 feet from a cone or partner.
  2. Move quickly toward the target.
  3. Shorten your steps as you approach.
  4. Finish balanced, with one hand up and no jumping forward.
  5. Slide two steps to contain. Repeat 10 times from each side.
🔥 Level UpHave a partner point left or right at the end of each closeout. Slide to cut off that direction.
20 Containment Reps

Combine your stance, closeout and angles to stay in front.

  1. Start in help position several steps from your partner.
  2. Close out under control as the partner receives the ball.
  3. Partner takes two guided dribbles left or right.
  4. Slide to stay between the player and the basket.
  5. Call BALL! and repeat 10 times to each side.
🔥 Level UpAllow the ball handler to choose either direction after the catch. Contain without reaching or making contact.
2 × 60-Second Rounds

YOU vs. YOU: earn one point for each clean defensive sequence.

  1. Start in defensive stance.
  2. Slide to the right marker and back to center.
  3. Slide to the left marker and back to center.
  4. Close out to the front marker with a hand up, then retreat to start.
  5. That is 1 clean sequence. Count sequences in 60 seconds, rest 60 seconds and repeat.
Enter both scores to see your result.
🔥 Level UpHave a parent call the marker order randomly. Only count reps completed with good stance and control.
Week 4 Complete! 🛡️You put in the work. Be ready to show your coach how you lock in on defense.
🔥 Foundation II Bonus

The Lockdown Combo

Connect stance, movement, closeouts and live reactions into one advanced defensive sequence.

Stance → Slide → Closeout → Contain → Recover

5 reps closing out from the right + 5 from the left. Add a live direction call for an extra challenge.

🎮 Play With Your Family

Mirror Match

In a safe open space, have a parent or sibling lead with side-to-side movement while you mirror them in a defensive stance. Switch roles each round.

HOW TO PLAY

+1 point for staying in front for a 30-second round.
+1 BONUS for never crossing your feet.
+1 BONUS for calling BALL! and staying low.

First player to 5 points wins.
THE SECRET: Quick feet, balance, reaction and communication — all while having fun.
Next Saturday

Show Your Coach.

Come back ready to show us how you stay low, move your feet, close out and communicate.

Stance → Slide → Closeout → Contain → Communicate
Complete the week → Earn your Defense Badge 🛡️