Five-Star
Basketball Camps
Five-Star Basketball
Individual Workout Drills For Post Players
by Stu Lash
|
|
Houston Knights Post Men,
This workout should take from 1 hours to 1 ½ hours to complete. I have modified it slightly by making the combination drills optional since they require passers. The other drills can be done by yourself. To simulate a pass, spin the ball backwards and let it bounce back to you. Realize it is designed to use the foul shots as rest and does not include any “rest” periods. You will need a stopwatch or a wristwatch with a second hand. It helps if you can find someone to help you time the drills and pass you the ball. Try to complete the workout without taking a break. Have water handy and drink it as you need it. The first time, try to do it with 10 foul shots instead of 15 at each break. Then work up to 15 in later workouts. You should do this workout 3-4 times per week.
Call me if you have any questions,
Coach Tony
713-775-2461
281-655-8999
Introduction
This is the workout program we have used at Five-Star
Instructional Basketball Camps which has been developed over the 35 plus years we
have been in existence. This program should help you to organize both
your time and skill workouts to get the maximum benefit as a guard or
wing-forward player. Join us next month when I will provide you the post
player workouts. The time it takes to complete the program will depend
upon your skill level and the efficiency of your workout program.
Remember there is no getting around putting in repetitions to automate your
perimeter skills.
Ball Slaps/Mikan's/Taps
2 minutes each
Five-Spot Shooting
Makes five shots (or 1 1/2 minutes) from
each of the five spots
Go around and back-Make a total of 50 shots
All Shots should be in the 5-10 foot range.
Shoot 15 Foul Shots
Footwork
This is a time drill- (30 seconds)- Go from
one drill to the next, repeat the series 3 times.
Jumping Drill- Place your feet together and jump on the balls of your
feet- moving left to right
Toe-Touch Drill- Place your feet apart and jump upward and touch your
toes
Heel- Touch Drill- Place your feet apart and jump upward and touch your
heel
Heel and Toe Touch Drill- Place your feet apart and jump upward and
alternate touching your heels and toes.
Shoot 15 Foul Shots
Drop Step Moves
Make 5 shots off of
each move
First start on the right side with the right hand and after all moves are
completed move to the left side with the
left hand. Always have a
strong base in the post-established position and feel the defender.
Drop Step Power Dribble- to the
outside of the paint- straight up lay-up or dunk
Drop Step Power Dribble- to the inside of the paint- straight up lay-up or dunk
Drop Step Power Dribble to the outside of the paint- jump hook
Drop Step Power Dribble to the inside of the paint- jump hook
Drop Step Power Dribble to the outside of the paint- ball-fake, straight up
lay-up or dunk
Drop Step Power Dribble to the inside of the paint- ball-fake, straight up
lay-up or dunk
Drop Step Power Dribble to the outside of the paint- ball-fake, up and under
move
Drop Step Power Dribble to the inside of the paint- ball-fake, up and under
move
Shoot 15 Foul Shots
Back to the Basket Moves without the Drop Step
Make 5 shots off of each
move
First start on the right side with the right hand and after all moves are
completed move to the left side with the
left hand. Always have a
strong base in the post-established position- gathering yourself prior to each
move
and feel the defender.
Catch the Ball- feel the defender-
Jump Hook
Catch the Ball- feel the defender- Crab Move
Catch the Ball- feel the defender- Turn and Face- Shoot the Jump Shot
Catch the Ball- feel the defender- Turn and Face- Ball fake, one dribble-
attack the rim
Shoot 15 Foul Shots
Back to the Basket Moves without the Drop Step- Adding the
Re-Post
Make 5 shots off of
each move
First
start on the right side with the right hand and after all moves are completed
move to the left side with
the left hand. Always have a strong
base in the post- establish position- gather yourself and feel the defender.
Catch the Ball- feel the defender-
Jump Hook
Catch the Ball- feel the defender- Crab Move
Catch the Ball- feel the defender- Turn and Face- Shoot the Jump Shot
Catch the Ball- feel the defender- Turn and Face- Ball fake, one dribble-
attack the rim
Shoot 15 Foul Shots
Agility and Flash Cuts
These are time drills (1
minute) -Go through each drill 3 times)
Place one ball on each block
Go Block to Block- Drop Step-Power Dribble- attack the rim
Place one ball on each elbow
Flash to each elbow from the block- Turn and Face- Jump Shot
(also good to work on for a possible high-low pass situation)
Shoot 25 Foul Shots
Program completed!
OPTIONAL PROGRAM: (You will need 2-3 passers to do these drills)
Combination Drills
Three Spot Post Move
Series
This drill is tough to do unless you have at least 2-3 passers
If you have 3 passers- passer A goes to the right wing- passer B goes to the
top of the key, Passer C
goes to the left wing.
(2 minutes on the clock) do the drill 3 times
Player starts under the rim, player flashes to each spot, can not
use a move back to back
Moves
Drop Step Lay-up
Drop Step Ball Fake Lay-Up
Jump Hook
Jump Shot
Up and Under Move
Crab Move
Turn and Face Up- one dribble attack the rim
Shoot 15 foul shots