Lizzy Stemke says that defensive success is all about range. To train this skill, she runs a pursuit drill in which players start from a mountain climber position. Needless to say, players develop their cardiovascular stamina in addition to defensive range.
Stemke highlights staying low, angling your arms early to form your digging platform and maintaining the angle through the play. For more tips on running the drill and training defensive range, check out the video.