John,

good question - lets start with the offensive side

On offense, its important as a team to be spread out and balanced. Moving without the ball is a skill you will eventually develop. Obviously its harder for your man to guard you when you are moving (coming off screens, backcuts, or setting screens) If you keep moving in a systematic way and with a purpose, its harder to guard.

On defense, if you are guarding the man without the ball you should be either denying your man or on helpside, they are trying to do the same thing that I just told you above. So its important to always see both the ball and the your man. Being aware of what is going on will make you a very good defender.

Does this help?

Just remember to stay active, seek the ball and make yourself available to your teammates -

A huge part of defense is communication and trust- let your other teammates know where you are and the fact that they can rely on you if they get backcut or driven past.

Talk on D!