Basketball Post Moves Workout for Solo Players

The workout: This basketball post moves workout outlines a solo training sequence starting with drop steps and hook shots before progressing to up-and-unders and face-up counters. The session lists specific technical checkpoints for post players, forwards, and guards operating from the block and short wing. Players execute eight distinct drills to isolate pivot footwork and balance. By tracking specific technical markers, players observe their balance and release points during solo practice.

Operating effectively near the basket requires precise footwork and counter options. This basketball post moves workout structures a solo practice session that moves systematically from low post foundations to face-up perimeter attacks. The session contains four structured blocks containing specific drills for drop steps, hook finishes, up-and-under counters, turnarounds, and face-up post footwork. Players practice these sequences from both blocks and the short wing. The drill cues state how to position the pivot foot, protect the ball, and maintain balance during the shot release. Players execute each repetition with a focus on body positioning relative to the basket.

1

Low Post Foundations

7 min · This block contains foundational low-post movements. Players observe their pivot foot placement and body control during the drop step and turnaround shot.

1. Drop Step Layups3 sets of 8 reps per sideDrop your inside foot deep, seal the defender, and explode up to the rim.
2. Post Turn Around Shots4 sets of 6 shots per sidePivot sharply on your inside foot, fade slightly, and release at your peak.

2

Up and Under Counters

4 min · This block contains counters to use when defenders contest the initial move. Players observe their pump fake height and step-through balance.

1. Power Step Up And Under3 sets of 5 reps per sideShow the ball on a hard pump fake, step through, and finish strong.
2. Drop Step Up And Under3 sets of 5 reps per sideDrop step, fake the hook, then step through under the defender's arms.

3

Hook Finishes and Face Ups

6 min · This block contains middle hook shots and open-step pull-ups. Players observe their ball protection and spacing away from the rim.

1. Power Step Middle Hook Shot4 sets of 8 hook shotsKeep your body between the ball and defender, releasing at the peak.
2. Open Step Mid Range Pull Ups3 sets of 6 shots per sideSweep the ball low, take a wide open step, and rise balanced.

4

Face Up Attack Footwork

6 min · This block contains face-up drive and shooting options. Players observe their foot crossover angle and the speed of their ball rip.

1. Cross Step Mid Range Pull Ups3 sets of 6 shots per sideCross your lead foot over, drive hard, and pull up on balance.
2. Rip Thru Jump Shots4 sets of 8 shotsRip the ball violently below your knees and step directly into your shot.

How to progress

Use completion of every listed dose while following the observable drill cues as a self-check. If a player cannot complete the listed dose with those cues, repeat the same dose before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results. Focus on executing the footwork cleanly before increasing speed.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.