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New in the Insider Basketball Playbook

Overplay Drill

Zone Coverage Defensive Drill

Defensive Slide and Change-of-Direction Drill

1-4 Low Drive Play

Conditioning Free Throw Drill

Defending the Flex Cut

Individual Offensive Drills & Moves for the Post Player

In today's game, it seems as if post play is taught less and less as post players continue to develop a more 'all-around' game. Despite this, post players - as well as any player - can be that much more difficult to defend with a good repertoire of inside and post up moves. These fundamental drills and inside moves should be worked on daily in practice during the season, and individually during the offseason. You will see the benefits of doing this as they begin to work effectively in game situations.

The secrets to reaping these benefits are: 1) repetition through hard work in the drill sessions each and every day, 2) patience with slow developers, and 3) a dedicated commitment to utilizing the post.

The following drills and moves are ones that the post players in your program should work on every day.

Fundamental Drills

1. Mikan Drill: Continuous hooks with each hand. Right hand hook, left hand
   hook,continued.
2. Tip Drill: Throw the ball on the board, tip with your right hand in the
   basket. Then use a left-handed tip. Work up to five or six tips with each
   hand.
3. Rebound-Stuff Drill: (probably for boys, unless you have extremely gifted
   girls -- well, and rather gifted boys as well!!) Throw the ball on the board, go
   up with one hand and stuff. Use both hands. Then go up and stuff with both
   hands. (Do three sets.)
4. Beat the Rim: (see above) Throw the ball on the board, go up and get it,
   then beat the ball against the rim before coming down. Beat the rim twice,
   then three times.
5. Power Up: Throw the ball on the board, go up and get it, then bring it
   down. Keep the ball at shoulder level. Do not bring it to your waist. Then
   go up very strong and shoot a power layup off the glass.
6. Pump Fake - Power Layup's: Same as the power layup, only this time use a
   pump a fake with the head and ball. Do both these drills on each side of the
   basket.
7. Superman Rebound Drill: Start outside the free-throw lane. Put the ball on
   the board above the basket at an angle and go rebound it on the other side
   of the lane with both feet outside the lane. Then throw it back to the
   other side and go get it. Do this continuously for 30 seconds. Work up to a
   minute.
8. Two-ball Superman Drill: Place a ball on each block. Begin by picking up a
   ball and power move it to the hole. Quickly go get the other ball and power
   it to the basket. Continue this sequence for 30 seconds. Work up to a
   minute. You will need two other people to help you with this drill.

Post Player Moves

1. Low Side / Power Move (drop step): Post up triple wide (wide eyes, wide
   hands, wide mouth) on the block. The defense is three-quarters fronting
   you on the high side. Ward the defender off with your left arm, receive the
   pass, and power move straight to the basket without a dribble. Then,
   utilize one dribble in your power move. Go up strong! Do this on both sides
   of the basket.
2. High Side Lane Hook: Defense is now three-quarters fronting on the low
   side. Ward off the defender with the right arm, spread wide, give a big
   target, receive the pass, and then one step in the lane for the baby hook.
   Do this on both sides.
3. Lob Pass Play: Defense is totally fronting. Get position on the block. When
   the lob pass is thrown, keep both hands high; then when the ball is directly
   overhead, release from the defender and go get the ball - a power layup.
   Keep your hands high to avoid a pushing off call by the official.
4. Catch and Face: The defense is playing completely behind. Establish
   position with good, big post-up, then if you feel pressure, receive the pass,
   pivot, and face your defender. Drive your defender right and left, or shoot
   the jumper. If you feel no pressure, receive the pass and turn and shoot
   the quick turnaround bank shot.
   

Whether you are doing these drills in practice, with a partner, or by yourself, always go at game-speed. If you practice slow, you will play slow. I also believe that no matter what position you play, you should add these to your individual shooting workouts. Practicing and becoming adept at post moves will give you greater opportunity to score in the lane.

If you need to develop and increase your strength, speed, and quickness -- be sure to check out 'The Complete Basketball Strength & Speed Program' from Hoops U. This year-round training program will give you the edge over your opponents because you will become stronger, faster, quicker, more agile and more explosive! Learn more about The Complete Basketball Strength & Speed Program!

• The Complete Basketball Strength and Speed Training Program
• Offensive Rebounding Fundamentals
• Rebounding Drills

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