Boxing out puts your body between your opponent and the basket when a shot goes up, so they can't get a clean path to the rebound. You find your man, make contact, pivot so your seat is against them, and hold a low, balanced base until the ball comes off the rim. The analyzer reads your box-out position from your body alone: how low you sit, how your knees track, and whether both legs bend evenly. It can't see the opponent or the ball.
Set up
When the shot goes up, find the player you're guarding first, not the ball.
Find your man.
Take a step toward them and make first contact with a bent forearm to their chest to stop their path to the ball. Power it from your legs, not by straightening your arm.
Hit with the legs, not the elbow.
Box out
Use a front pivot or a reverse pivot to turn and face the basket, ending with your back to their chest and your seat against their thighs.
Turn and seal.
Sit low: knees flexed, feet about shoulder-width apart, hips back like you're sitting in a chair.
Sit into them.
Hold your hands and arms up high, bent like a field-goal post. Don't reach back or wrap them around your opponent.
Arms up, not out and back.
Keep the contact and hold your spot for about 2–3 seconds. Don't let them drive you under the basket, and don't push back with your arms.
Hold the seal, stay balanced.
Go get it
When the ball hits the rim, break contact and pursue the ball.
Seal, then go.
Catch it with two hands at the top of your jump and secure it under your chin.
Two hands, chin it.
Feel it
A good box out feels like you're sitting back into your opponent: low, seat on their thighs, arms up, and you can feel exactly where they are through the contact. If you can't feel them, you've lost them. Your power comes from your legs; your arms stay bent and high.
Fix-its
- You go straight for the ball and your man slips around you Find and hit your man first, pivot, and hold the contact. Leave only when the ball hits the rim.
- You turn your back but never touch them There must be contact. Step in, hit with a bent forearm, then pivot so your seat is on their thighs.
- You get pushed under the basket Sit lower with your knees flexed and hold your spot. Being too deep lets long rebounds go over you.
- You push or hold with your arms That's a foul. Keep your elbows bent and arms high, and hold position with your legs and seat.
- You reach across your body and lose balance Stay square with feet about shoulder-width apart; don't cross your body.
Drill
- Hit-go (no ball): sprint at a partner holding a pad, make bent-forearm contact, then sprint to the rim and jump for an imaginary ball. 10 reps.
- Box-out hold: forearm the pad, pivot into the box out, and hold until your partner's second whistle. 10 reps, alternating front and reverse pivots.
- Partner seal: partner tries to get around you; hold contact for 2–3 seconds, then release and go to the rim.
- Tag and pursue (guards): on a shot, find your player, step to them and tag, then pursue the ball. Use a firm tag if they're crashing hard.
Sources
- Human Kinetics — Nancy Lieberman, Keys to Rebounding (excerpt from Basketball for Women, 2nd ed.)
- Coaches Insider — Ryan Goodson, Individual Defensive Rebounding Drills (from Basketball Essentials, Human Kinetics) (2017)
- Jr. NBA — Expert FAQ: Rebounding (tag and pursue)
- NBA — Official Rules, Rule 12B: Fouls and Penalties
Last checked 2026-10-25.