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Sprinting and bounding, bilaterally and unilaterally. Specific lifts (half squats, glute ham raises).

Yes ^^^

You Dwight Howard!

Damn, you tried to see if I was right about you being a "natural" RL planter? That takes quite some time

http://www.insane-athletics.com/blog/index.php/muscular-irradiation/

This ^^^

I disagree. I found that the people considered the "best" defenders always overreact at "streetball" moves. So they're the easiest to trick.

They might get steals etc, but we choose to ignore those and get the moments when they get tricked.

Same with people that block a ton of shots but also get a lot of facials. We choose to ignore when they block people, and then we focus on these rare moments when they get a facial thrown on them. Think Mutombo, Alonzo Mourning, Shawn Bradley etc.

They put themselves in the position to get in a poster, but putting themselves in that position allows them to block a ton of shots and help their team.

So my point is - these "good defenders" are the easiest to get "very tricked" just because they go all out and when they fail, they look really bad. When they don't fail, they get the ball. So when they fail they look like idiots (this case), and when they don't they give their teams at least the possession, if not 2 points on the fast break.