Excellent team defense begins with aggressive, alert individual defense. The same offensive mindset ("I can take this guy") has to apply defensively. The core defensive elements (ball pressure, no dribble penetration, no pass penetration, contest shots without fouling, block out and rebound) are 'unnatural' and must be learned and implemented.
Team defense (like fronting the post) can only work with ball pressure. Success starts with winning your individual battle possession by possession.
Finding ways to stress both our offensive and defensive players creates skill building opportunities. Catch and finish on offense...goal to never use more than two dribbles in the front court. Prioritize physical and mental toughness.
Here are a few I find useful (a lot of this is middle school stuff...some players must have missed middle school).
Dog Drill (maximum pressure)...dribbler must stay in lane (colored)...via Kevin Eastman. Defenders work to turn the ball in the backcourt and force in the front court.
Force to tape (no middle). (Kevin Eastman)
Jump to the ball. Deny the return pass. 1 must read defender action...if plays low, front cut; if plays high, back cut.
Deny the cut...bump the cutter.
Wing denial with finish (start with coaching demo)
Paint passing denial.
Closeouts from foul line (back to back)
Zig-zag to half, conversion one-on-one. (Bert Hammel)
Post denial (different sites) including fronting.
One-on-one from three, chest to chest (run from different spots).
One dribble scoring from spacing line.