|Fundamental Skills. Defensive Stance. Your weight should be on the balls of your feet (not your heels), and your feet should be about shoulder width apart. Keep your knees bent and your back straight. Keep your head up, eyes forward, arms out with your palms up and elbows bent a little. Force to the sideline with the outside foot back, and the hand on that side is in the passing lane. The opposite hand is the "dig" hand, for trying to swat the ball from below (don't hit down on the ball). Focus on the offensive player's belly-button.