Post Player Basketball Workout

The workout: This 30-minute post player basketball workout gives bigs and interior scorers a complete sequence: base and touch, drop-step footwork, middle hooks, up-and-under counters, and a finishing test when your legs are tired.

Post scoring is built before the shot. You need a wide base, patient pivots, strong shoulders, and touch that survives contact. This session trains that order on purpose: establish position, finish simple, add a counter, then prove you can stay balanced when the first move is taken away.

1

Base and Touch

2 min · Start close. The ball stays high and your feet stay under you.

1. Mikan drill45 secKeep the ball above your shoulders and finish softly off both sides of the glass.
2. Touch shots8 makes each sideUse a high, soft release and read the angle off the backboard.

2

Drop-Step Power

3 min · Win the first step with your hips, not by throwing the ball.

1. Drop step layups6 makes each sideStep behind the defender's foot, seal with your hip, and finish before bringing the ball down.
2. Power step middle hook shot5 makes each sidePower step to the middle, keep your shoulder between the ball and defender, and release high.

3

Counter Footwork

3 min · When the defender sits on the drop step, punish the overplay.

1. Drop step up and under5 makes each sideSell the first finish with your eyes and shoulders, then step through low and strong.
2. Power step up and under5 makes each sideShow the hook, keep your pivot planted, and finish after the defender lifts.

4

Post Shot Touch

2 min · Add the shot that makes defenders respect your middle move.

1. Post turn around shots6 makes each sideTurn over the inside shoulder, square in the air, and land balanced.
2. Hook shots6 makes each sideKeep the ball away from the defender, extend fully, and finish with soft touch.

5

Interior Control Finisher

2 min · Finish tired without narrowing your base.

1. Power stop6 makesLand on two feet, pause in balance, then explode up without drifting.
2. Up & under6 makesMake the fake believable, stay low through the step-through, and finish through the rim.

How to progress

Add speed only after the pivot stays clean. First chase balance, then makes, then contact. When you can complete the workout without bringing the ball below your chest, add a defender or pad pressure on the drop-step and counter blocks.

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