The defensive stance is the player's combat position, it should create the most favorable conditions for the performance of protective functions.

It must be stable, easy to see the opponent and move quickly in any direction, and also easy to fight for possession of the ball.

The most rational stand that meets these requirements is shown in Fig. 56. The player's legs are bent at the knees, for stability, one leg is in front and the other is behind. Body weight is evenly distributed on the soles of both feet. The defender's head is turned so that he has a clear view of both the player he is holding and the surroundings. The position of the hands of the defender may be different. The three most common hand positions are:
In the first case, the hands are spread apart and form, as it were, a barrier for the attacker (Fig. 57, 1). This position of the hands is used to prevent the passing of the ball.

In the second, the arms are bent at the elbows, which creates favorable conditions for hitting the ball or intercepting it (Fig. 57, 2).

In the third case, one hand is raised up to prevent the throw into the basket, and the other is lowered down to prevent the ball from being dribbled (Fig. 57, 3).

Rice. 56. Defender's stance


Rice. 57. Defender's stance: 1 - with arms spread apart, 2 - with arms bent at the elbow, 3 - one arm above, the other below

Hands play a huge role in the performance of protective functions. The fighting stance in defense cannot be complete if the defender's arms are passively down.

The player's defensive stance must be modified depending on the specific playing situation and on characteristic features subordinate player. In particular, it changes depending on whether the opponent has the ball, how the attacker is positioned in relation to the backboard, and on which side the basket is threatened.

The protective stance has the following varieties: a) left and right stances, b) high, medium and low stances. The left stance is called the stance when the defending player has his left foot in front, the right stance is called when the defending player has his right foot in front.

High, medium and low stances differ from each other in the depth of the landing of the defending player. With a high stance, the basketball player’s knees are slightly bent, with an average stance, the knees bend more, with a low stance, the player’s landing is even lower.

For full-fledged actions in defense, each player must own all types of defensive stances, regardless of their role in the team. Unfortunately, there are still many players who do not equally master the left and right stance, as well as the low stance. Naturally, this one-sidedness of the player's technique significantly reduces the effectiveness of his defensive actions. The use of the right and left stance primarily depends on whether the opponent has the ball or not.

When acting against a player with the ball, the defender must adopt a stance that will help him direct the attacker in his favor.

The forward standing leg of the defender serves as a barrier that closes the path in this direction, and the attacker usually goes to the side of the standing leg behind (Fig. 58).

Therefore, a left or right stance is applied depending on which direction the defender is covering.

When holding a player without the ball, the defender should be slightly turned in the direction where the ball is, and if the latter is to the left of the defender, he should use the right stance and vice versa. Such a stance creates favorable conditions for simultaneous observation of the ward player and the actions of other players.

The main stance is the middle one, it is used against players with the ball and without the ball.

The low stance is used against mobile players who are dangerous with their passes to the backboard.

Rice. 58. Defender's stance covering the attacker's main direction

The next step in training basketball defensemen is the right one. defensive stance in basketball. We teach basketball players how to take starting position to play with your ward.

We consider the boxing stance to be the main one in training. Here are our main instructions for young basketball players: put your feet at least shoulder-width apart, bend your knees, distribute your body weight mostly on your toes, put forward a stronger, pushing leg, keep your back straight - do not stoop, slightly raise your head up.

If the defensive stance is performed correctly by a basketball player, then his gaze will be directed forward and upward. The exception is the defender holding the basketball player with the ball. If the opponent retains the right to dribble, then we recommend that the defender look at the opponent's knees - their position will indicate to the defender where the forward attacker intends to move.

It is better for a basketball defender to keep his hands in the middle position: this helps to maintain body balance and move faster after the ward.

The position of the hands of the defender in basketball is not always the same. At zone defense the defending basketball player spreads his arms to the sides, as if creating a barrier in front of the attacking player.

If the defender is preparing to knock the ball from the opponent or intercept the pass, then his arms are bent at the elbows. And when the defender prevents the attacker from passing with the ball or throwing the basket, he keeps one hand up and the other down.

Defensive stance in basketball involves the proper use of the defender's arms and we attach great importance to this. Our basketball players, defending, must always perform movements with their hands. This has a psychological effect on attacking basketball players, preventing them from accurately passing the ball to partners or aiming the ball at our basket.

When an attacking basketball player of the opposing team has taken a place on the court from which he accurately throws the ball at the basket, our defender must immediately approach the opponent as soon as he takes the ball in his hands.

We teach basketball players to approach such an attacker with a sharp approaching step and strive to prevent him from making an unopposed shot.

If the opponent did not dribble the ball, but received it from partners at his favorite “firing” point, then our defender should approach the attacking sliding step, slightly raising the hand closest to the opponent, without losing balance so that the attacking basketball player could not pass with the ball to shield and attack the basket from close range.

Combat stances

The stances of boxers in which they fight differ in many ways. Each has his own, special, convenient position for him to fight. Many outstanding boxers can be recognized by their characteristic stance, and it is not even necessary to see his face. Despite the visible differences, all boxing stances can be classified according to similar features.

boxer stance– optimal arrangement of body links for solving various motor tasks. There are three main fighting stances of a boxer.

left-sided typical for most right-handed athletes: the boxer is turned to the opponent with his left side, left hand ahead.

right hand- is typical for most left-handed boxers who stand with their right side to the opponent.

Frontal- Feet shoulder width apart, body weight on both legs. During training, it is often used as a training rack. In combat, it is most often used at close range (Fig. 3.2).

Rice. 3.2 Front stand

Depending on which part of the support accounts for the main weight of the boxer's body, there are ways to perform combat stances. An athlete's body weight may be to the center of the support(Fig. 3.3-3.6), to the front support, that is, on the front leg (Fig. 3.7-3.10), on the back of the support that is, on the back leg (Fig. 3.11-3.14).

Depending on the grouping of the muscles of the body, the methods for performing combat stances have the following options: open low(Fig. 3.6, 3.10 and 3.14), open high(Fig. 3.4, 3.8 and 3.12), closed low(Fig. 3.5, 3.9 and 3.13), closed high(fig. 3.3, 3.7 and 3.11).

Rice. 3.3 Left-sided stance, body weight at center of support: closed high

Rice. 3.4 Left-sided stance, body weight at center of support: open high

Rice. 3.5 Left-sided stance, body weight in the center of the support: closed low

Rice. 3.6 Left-sided stance, body weight at center of support: open low

Rice. 3.7 Left-sided stance, body weight on the left leg: closed high

Rice. 3.8 Left-sided stance, body weight on the left leg: open high

Rice. 3.9 Left-sided stance, body weight on the left leg: closed low

Rice. 3.10 Left-sided stance, body weight on the left leg: open low

Rice. 3.11 Left-sided stance, body weight on the right leg: closed high

Rice. 3.12 Left-sided stance, body weight on the right leg: open high

Rice. 3.13 Left-sided stance, body weight on the right leg: closed low

Rice. 3.14 Left-sided stance, body weight on the right leg: open low

Each of the racks listed above has its own characteristics that create certain advantages for boxers and, conversely, disadvantages.

So, when an athlete is in a stance in which the weight of his body falls on the center of support, it will be convenient for him to transfer weight to the front or back leg, to strike without difficulty with a step forward and step back, to perform any defensive and deceptive actions with his body.

The boxing stance with the weight of the body on the front leg allows you to very effectively use the back tilt (“pull”), quickly break the distance, deliver very powerful and unexpected blows with your front hand. The disadvantages of this stance are the difficulty with moving forward and quickly delivering an accented blow. back hand.

The position of the boxer with the weight of the body on the back leg makes it possible to instantly apply swipe with the back hand, as well as rapidly approaching the enemy with a step forward. The disadvantage of this stance is the difficulty in quickly breaking the distance with a step back and the limited possibilities of using the protection by tilting back.

Boxers fighting in closed stances make extensive use of defenses with their hands. Given that the arms are raised high, it is easier for athletes to reach the opponent's head.

One of the first to use the closed stance was James Jeffreys (Fig. 3.15). Before him, boxers worked with their hands half-lowered and mainly at long and medium distances. Jeffries, on the other hand, used a "crouch" - a low closed stance, while being mainly at medium and close distances. The fighting style he developed allowed him to become world champion in 1899 and unconditionally hold this title until 1905, when he voluntarily left boxing undefeated. The style of James Jeffries was the basis for the formation of the American school of professional boxing.

Rice. 3.15 James Jeffries

Fighting in an open stance allows you to provoke the enemy more and work more successfully in the counterattack. Boxers who prefer this stance actively use body defenses while keeping their arms free to strike. Only experienced boxers with a good sense of distance and impact can afford to work in an open stance.

The open stance was often used by Muhammad Ali. Grand Champion raised protection to a whole new level with the help of the torso. Possessing an amazing sense of distance, Ali allowed himself to work with half-lowered hands even at medium and close distances, being pressed against the ropes (Fig. 3.16).

Rice. 3.16 Muhammad Ali (right) evades a punch with a torso tilt

The low stance gives the boxer stability, which allows him to strike and use defenses effectively with the help of his torso. Its disadvantage is the difficulty of movement.

The low stance was used very effectively by one of greatest boxers contemporary Rocky Marciano. Absolute Champion The world of 1952-1956 was only 178 centimeters tall and weighed 83-84 kilograms, so he almost always had to fight taller opponents. Marciano decided to compensate for the lack of height in a completely illogical way: he did not try to stand higher on his short and thick legs, but, on the contrary, used a very low stance. And as a result, he turned into a very uncomfortable opponent. He instantly approached his tall rivals, leaning forward significantly. Once at medium and close distances, Rocky, masterfully using body defenses, became invulnerable. He processed the body of his opponent with a protracted series of monstrous blows, and then attacked the head (Fig. 3.17). Rocky Marciano ended his boxing career with 49 fights without a single defeat.

Rice. 3.17 Rocky Marciano (right) in the ring

A high stance allows a boxer to maneuver well in the ring and perform quick punches. Athletes who use it usually tall. They have the ability to apply a series quick strikes with steps forward, backward and sideways. In the high stance, the 1978 world champion Leon Spinks boxed.

This text is an introductory piece. From the book The Art of Hand-to-Hand Combat. author Oznobishin Neil N.

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Fighting stances in Muay Thai A boxer conducts a fight in a fighting stance, and each boxer has his own, special, convenient position for him to fight. Many outstanding muay thai fighters, having seen in the ring and have not even examined the faces, can be recognized by the stance. Despite the visible

In a defensive stance, the player's legs are bent at the knees and spaced wider than shoulder width parallel on the same line, or one leg is advanced half a step forward. The back is straight, the arms are bent at the elbows, the hands are open. Body weight is distributed evenly on the front parts of the feet of both legs (Fig. 3).

Protective stand

Protective stances are distinguished by the degree of bending of the legs at the knees: low, medium and high. The low stance is most often used against low passes and dribbling (fig. 4). The middle stance is most convenient for intercepting passes performed at the level of the body, preventing throws from a place, and also for counteracting exits to receive the ball (Fig. 5). A high stance is used to counteract overhead passes and jump shots (Fig. 6.). According to the positions, a stance with a leg extended forward and a stance with feet on the same line are distinguished - a “parallel” stance.

The forward leg stance is used when guarding an opponent with the ball, when it is necessary to prevent him from throwing the ball around the ring or going under the backboard. The player on bent legs is usually located between the attacker and the shield. He puts one foot forward, stretches the arm of the same name up and forward, preventing the expected throw, and puts the other hand sideways and down to prevent the ball from being dribbled in the direction most dangerous for taking the basket (Fig. 7). When a defender guards a player preparing for a mid-range jump shot, he approaches him in a forward stance and extends his arm directly towards the ball, trying to make it difficult for the opponent to carry the ball up. The “parallel” stance is used when guarding an attacker who is preparing in the middle part of the court for a pass with dribbling to the right or left side (Fig. 8), when guarding a “center” player, standing with his back to the basket, as well as an opponent player without the ball, who is at a far distance from the backboard.

Movement around the site

In the game, the direction of movement of the defender, as a rule, depends on the actions of the attacker. To maintain stability, the defender most often moves with an added step forward, backward, right, left. In the most difficult situations, movements acquire a combined character: left-back, right-forward, etc.

During movement, there should be no high jumps and torso bends. Most the right way movement is considered an attached, sliding step. Wherever the defender moves, the first step should be quick, energetic. The movement starts with the leg closest to the direction of movement. The first step ends with the landing of the foot on the inner arch of the foot. The second step, sliding, is made by the other leg, moving the same distance that the first leg moved. The movement of the legs must be such that the defender maintains a stable balance, and this can be achieved if the legs do not cross.

During the game, the success of defensive actions largely depends on the correct position of the defender's hands. The position of the defender's hands is determined by the actions of the attacker. To prevent passes, the defender's hands are placed in the likely path of the ball. Against a throw into the basket, one hand rises up and forward to the ball, the other is lowered down and controls a possible pass. Against a dribbling pass, both hands go down to the sides. When guarding a player with the ball, the defender must, with continuous actions of the hands, influence the opponent, threatening him with the removal of the ball, preventing him from throwing or using the ball. Hands cannot be kept still, they must constantly move, creating inconvenience to the opponent.

Distance selection

In the game between guards and attackers there is a continuous struggle for distance. The distance depends on a number of conditions. When taking a defensive stance, it is necessary to take into account the peculiarities of the opponents' game, the distance to the basket, the game situation and the presence of the ball in the ward. In the zone from which it is possible to make a throw, the defender must take into account the speed of the attacker, his height, maneuverability, and the ability to perform throws from this position. In most cases, the defender must be at arm's length from the attacker he controls, which gives him the ability to hit, grab and snatch the ball. As the attacker moves away from the shield, the defender can increase the distance.

The defender must turn his head to see what is happening to the right, left and, if possible, behind him. This will help him avoid screens, collisions, as well as keep the ball under observation and see teammates. Good peripheral vision is an extremely important quality when playing defense.

Today, I spent most of the day writing an article on the correct stretching of all major muscle groups. The resulting material is really very cool, but, unfortunately, I physically do not have time to finish it today. So - you have to wait a day or two for sure.

And in this article I want to talk about such an important technical element in training basketball players proper basketball stance. We all understand its importance, but, nevertheless, we very rarely come across really competent articles about what a basketball player’s defensive stance should be, and in general: in which stance a basketball player should move around the court. Let's dot the "I" in this article.

Correct basketball stance

Of course, one could just write a couple of lines like this: download and carefully watch the section in which Rick Torbet talks about the position of the torso and legs of a basketball player. You can also cite Bruce Bowen from the training course as an example, but he talks not so much about the stance as about the need to maintain body balance. So let me tell you a few highlights which must be observed when occupying a protective stance.

So, the most important thing: you need to take a position so that the buttocks and heels are on the same line. The knees should be in line with the toes and head. That's all!

And now let's remember what the coach shouts most often, forcing him to take a defensive stance? " Bend your legs!" - here are his words. Unfortunately, many novice athletes simply bend their knees in a way that is more convenient for them. By bending his knees, the player begins to lose balance, respectively, and the sense of such a stance will be "0"!

According to one of the American trainers, it’s better to say “put your ass down!” Then, with a high degree of probability, the basketball player will accept correct position: The buttocks will be above the heels, the shoulders will be above the knees, and the knees will be in line with the toes.

Remember the following phrase: in order to move effectively on the court, a player must have good flexion of only 3 joints: ankles, hips and knees.

So forget about pointless bending of the legs: remember that the speed of movement around the court depends on the correctness of the protective stance you occupy, the speed with which you can change direction and much more.
And of course, I want to offer you a small clipping from the training video Better Basketball – Better 1 on 1 Defense, which just tells about the protective rack. There are a couple of funny moments in the video, especially I laughed at the phrase " lifted forward ball". I meant that if you cannot reach the ball, which is in the outstretched hands of the opponent, you are too far away. And one more thing: sprinters touch the ground with their hands, and not practically touch, as I said in translation. Well, I hope these are not the worst mistakes that I made when translating. Let's see what happened.

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Well, we survived about three minutes of my impromptu voice acting, I think this is not the worst option for those who do not know English.

A few days ago, the administrator of the site gotpower.ru wrote to me, dedicated to healthy lifestyle life. It would be nice, Maxim, he said, if you write a few lines about our portal. So, on this site you can find helpful tips, which will allow you to maintain health while doing sports.

And on this article about the correct defensive stance of basketball players is over, I’ll go to finish the article about stretching before classes in gym. I wish you successful training and look forward to visiting this site!