When setting up the defensive setting on individual matches, make sure you have the off ball settings on auto, auto will make the computer play to whatever emphasis you have such as stay home, switch everything and things of that nature.
Slap on some shoes, practice some shots, expose mismatches, definitely work the post, practice defending and alternating between on ball and off ball. Go off to control other players getting hit by off ball screens, go on ball when somebody is in the post or paint to prevent fouls as often, use right stick to contest, pull back left stick and press y to vertically contest shots and lessen fouls, put on conservative defense to help prevent fouls also.
Try out hawks, nets playbook. Hawks is generally good, nets have great quick plays that develop very quickly and can be helpful to save time on the clock since plays take insanely long to set up. I try to regroup and run and gun first quarter, plays 2nd quarter, see what your opponent can't deal with. I extend pressure on guards see if it bothers your opponent, use different defensive sets half court press, man, zone see what they can't deal with or what they aren't use to.