Defensive positioning: one up and one back

What this lesson covers

This lesson focuses on defensive consistency during a one-up, one-back drill. The primary goal is to maintain a low, active position while reading the pace and depth of the incoming ball. When the ball lands deep or carries pace, the defender uses the back glass to create time. If the ball is shorter or lacks pace, the defender takes it early in front of the line. Continuous movement is required, as the feet should never stop between shots.

Instead of stepping forward to meet the ball, the defender steps back to create space and time. This movement is essential for setting up a controlled lob or a low shot that keeps the net player from attacking. The objective is to remain in the defensive zone rather than rushing toward the net without a plan. By hitting consistent, repetitive shots to the opponent's stomach, the defender develops the patience and control necessary to sustain long rallies. This exercise is suited for players looking to build a solid defensive foundation before attempting to transition forward.