Habits
On defense, make no noise
In one line: When the attack is close, walk or stay still.
Why
The defender has one advantage: they know where the attack is coming from, while the attack does not know where they are. One running step at the wrong moment hands that advantage to the enemy.
How to train it
When the attack nears your site, only change position by walking. Run only when you are far away or need to rotate quickly.