It s harder to defend. It s easier to past from a shooting position. A basketball aid that can help you develop an overhead shot is the Flex-Shot Trainer. It helps to strengthen your wrists and hand for that overhead shot. Defense can be improved by stretching more before playing.
Flexible muscles are essential to quick reactions.
If you are stiff, you will find it very hard to react to a player attempting to get around you or shoot. Conditioning and learning offense and defensive techniques will certainly help in improving your game. A key element of conditioning is wind. Do an exercise that will keep your wind strong. Learn to hyperventilate while doing a strenuous exercise.