Use the drop step

Dan Cocoziello: Proper Stance and Footwork on Defense

Defenders should never lunge towards their opponents. Lunging takes your body out of position and makes it easy for your opponent to run by you. Instead, defenders should learn to “drop step” in the direction their opponents are dodging, much like a defensive player would do in basketball. Commit the “drop step” motion to muscle memory by repeatedly throwing a poke check and quickly “drop stepping” to one direction or another.