One of the biggest challenges for basketball coaches is making sure that what happens in training actually transfers into games. Shooting is the perfect example. We all want players to knock down shots when it counts, but how we design our drills has a major influence on whether that happens. Recent research has shown that something as simple as adding a defender into a shooting drill can make a huge difference in how game-ready those skills become.
The study looked at ten of the United States top junior female players and compared their performance shooting under two different conditions: undefended and defended. Each player attempted a variety of common shots- three-pointers, free throws, post moves, pull-up jumpers, and curl cuts - both with and without a defender present. Researchers measured not only whether the shots went in, but also things like how quickly the player released the ball, how high they jumped, and the flight of the shot. Players were also asked to give feedback on how realistic each type of drill felt.
The results painted a clear picture. Shooting accuracy dropped significantly when defenders were involved, falling from 68 percent in unopposed drills to just 46 percent when challenged. This wasn’t just about shots being harder to make - players actually changed how they shot the ball. Under pressure, they released more quickly, jumped higher, and sent the ball on a higher arc to get it over the contest. Their technique became more variable too, which at first might sound like a negative, but in fact is a sign that players are learning to adapt to the demands of the game.
Importantly, the researchers found that defended shooting drills aligned closely with players’ actual game statistics. In other words, how they shot with a defender in practice looked very similar to how they shot in competition. Undefended drills, on the other hand, bore little resemblance to real-game performance.
The players themselves noticed the difference. With a defender present, they described the drills as more pressured and more game-like, and admitted they couldn’t always take “perfect” shots. Without a defender, the practice felt easier and more comfortable, but also far less realistic.
For coaches, the lesson is straightforward. If we want players to be prepared for game situations, defenders need to be part of our shooting drills. Practising under pressure forces athletes to make adjustments, whether that’s speeding up their release, finding new angles, or learning to cope with contact. It’s that very adaptability, finding a functional solution in the moment, that leads to skills transferring effectively into games.
That doesn’t mean unopposed shooting has no place at all. Spot shooting can still be useful for building rhythm, confidence, and repetition. But if the goal is to prepare players to perform in competition, we can’t stop there. The best approach is to design drills that replicate real game actions, even if that’s just a simple one-on-one contest or a defender closing out.
The bottom line is that defenders change everything. They influence timing, decision-making, and technique, and force players to find ways to succeed under pressure. As coaches, that’s exactly what we want training to achieve. By making our drills more representative of the game, we give players the best chance of transferring their skills from practice to performance when it matters most.
