If you're having a hard time holding a low defensive stance for your whole defensive possession, work on your leg strength with wall sits and low squats. Commit to working your legs at least 4-5 times a week to make your stance lower and stronger. To do a wall sit, rest your back against a wall and slide down until your knees are at a 90 degree angle. Stay in position for as long as you can and work to last longer every time. To do a squat, stand up straight with your feet slightly wider than shoulder-width apart. Lower your body until your knees are bent at a 90 degree angle. Stand up straight and repeat for at least 10 reps. Quick footwork is an essential tool of every good defender. To improve your quickness, start by jumping rope for 10 minutes a day. Then, move on to doing drills with an agility ladder to work on your balance and speed. With a jump rope, first try the basic single jump, focusing on getting your feet off the ground as quickly as possible. Then try moving side to side on each jump, or moving your feet back and forth. With an agility ladder, run through and tap both feet in each square with your chest facing forwards, then turn to the side and do the same thing. Look up other agility ladder drills online for an extra challenge. If you don't have an agility ladder, make your own with chalk on the sidewalk, or by laying down long sticks as "rungs." to build up your core strength. A strong core will help you maintain your balance, which is important for a good defender. Practice a regular prone plank every day until you can hold it for 60 seconds, then try a side plank to work your oblique muscles. Sprint from the baseline to a cone level with the free throw line. Slow down and get into a defensive stance, then backpedal to a cone a few feet off the baseline and slide to the other side of the court. Sprint out to another cone, then slide across the top of the key to finish. You can work through this drill with your teammates or by yourself. Try to get through the course 3-5 times, going as hard as you can every time. As the defensive player, hold the ball and stand at the free throw line with the offensive player. Hand them the ball to start the drill. The offensive player has to attack the rim and take a shot within 2-3 dribbles while you try to stop them. Handing the ball to the offensive player means you have to start the drill right next to them, forcing you to react quickly to their moves. In this drill, focus on keeping the offensive player in front of you, staying in your defensive stance, and challenging every shot they take. Set up across from another player on parallel lines of the key. As the offensive player, they'll move up and down the key and try to separate themselves from you, the defensive player. You'll try to stay directly in line with them, no matter what they do. Ask the offensive player to use fakes or quickly change pace to disrupt your mirroring. Stay low with active hands for the whole drill. Volunteer to be defense in drills, defend the other team's best player, and constantly push yourself to get into a better stance or position, on or off the ball. By dedicating yourself to your defense, you can make a huge difference in every game.
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One-sentence summary -- Strengthen your stance with squats and wall sits. Work on your footwork with jump ropes and agility ladders. Do planks Set up a footwork drill to work on quick movement and pressure. Try a one-on-one defense drill to put your skills to the test. Do a mirroring drill to work on positioning. Practice your defense in every drill and game.

Let the oil sit in your hair for at least 3 hours, or allow it to soak in overnight. Don't wash your hair until you've left the egg oil in for the desired amount of time. If you rinse the oil out too early, then it might not have the desired effects. Wrap a towel around your hair if you're leaving the oil in overnight. Take a shower and clean out the egg oil with your usual shampoo. Massage your fingers through your scalp to make sure that you've removed all of the egg oil. Follow up with your usual conditioner. Be sure to use shampoo to remove the egg oil from your hair instead of rinsing it out with just water! For this treatment to be most effective, use egg oil in your hair about twice a week. Pour a pea-sized amount of oil onto your fingertips and rub them together. Next, swipe over the aging or dark spot with your oil-coated finger. Repeat this treatment several times a week for maximum effectiveness.
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One-sentence summary --
Leave the oil in your hair for 3-12 hours. Wash out your hair once you've let the oil sit for several hours. Apply the oil to dark spots and scars on your skin to reduce their appearance.