Big Man Drills

Although the title of this post is big man drills these can be done by anyone.  Guards will find great value in many of these drills as we often find ourselves under the goal needing to finish.  Several of these are not particular to posts and can be done by anyone wanting to work on their footwork and shooting.

Post Workout Video via youtube

Footwork

• Jump Rope:  Start by skipping rope for 60 seconds going as fast as you can.  Push yourself to increase your stamina and speed
• One foot Mikan drill:  In this drill, you shoot right hand/right side, pull the ball out of the net by stepping through, and then shooting left hand/left side.  Pull the ball back out of the net and you are back where you started.  Shoot for 30 makes and increase the number made as your skill level improves.  See the video for demonstartion
• Jump Rope:  "2 in a row" skipping.  Left-left-right-right, etc.  Go for 60 seconds.
• Two foot Mikan drill:  Same as the one foot, but you are jumping and landing on two feet on each side of the basket.  See the video for demonstration.  
• Pogo:  Make 30-throw the ball off the glass and go right back up and score.  Focus on the ball staying above your head.  

Form Shooting

• Starting on one side of the goal, you are shooting the ball with ONE hand, working on arch, elbow in, and follow through.  Make 25 from the left side, right side, and directly in front of the goal.  
• Shot Builders:  Start at about 5 feet from the goal in the middle of the lane.  Dribble the ball once and get it into your shooting pocket and go right up into a shot, focusing on correct form. Make 5 from that spot and take a big step back.  Repeat until you make 5 shots from each spot for a total of 25 makes. 

Post Moves

• Drop Step:  Work both sides of the basket, receiving a pass from a teammate, and dropping your trail foot towards the basket and finishing.  Make 30 before you move to the next post move.
• Turn and Face:  Flash to a block and catch a ball from a teammate.  Turn and square up to the goal and make 30 jump shots.  Make sure that you turn and face the basket before going into your shot.  This simulates a defender playing off of you and you make them pay by burying a jump shot.  
• Cross Over:  Flash to a block and catch a ball from a teammate.  Turn and square up to the goal-jab step and cross-over dribble taking the ball to the rim.  Make 30 shots.
• Up and Under:  This drill is best illustrated in the video.  Catch the ball, fake the jump shot, and when your defender is in the air, step through and finish at the rim.  Make 30 shots
• Short Corner/Medium Post Shots:  In this drill, you will go back and forth between the short corner and medium post, catching the ball and turning and shooting at each spot.  Make 30 shots.

Game Shots:  These are just some of the shots that we expect posts to be able to take in our various offenses.  These are by no means all of the shots that posts will get, but they are ones that they will see multiple times.  I could have put the short corner/medium posts shots in this section, but left them in the post moves section instead. 

• Top of Key:  In this drill, start at the low block and set a screen near the FT line for a teammate (simulated).  Step to the top of the key and take a pass from a teammate and shoot the 15-20 foot jumper.  Make 15 shots.
• High Shuffle Cut and Finish:  Start at an elbow and simulate receiving a screen from a teammate.  Cut off the screen and down the lane finishing at the rim.  Make sure to work both sides of the floor.  Make 30 shots.
• Pick and Roll:  Start at an elbow and screen for the ball on the wing.  After the screen, roll to the basket and finish at the rim.  Make 30 shots.

Rebounding:  Here are two drills that you can do in a gym with a partner that will teach you to attack the basketball and be strong with it.

• One-on-zero rebounding:  Have a teammate throw the ball towards the goal to provide a rebounding opportunity.  Work on rebounding with your "feet" which means that you have to try to get your body directly under the ball before leaving the floor to secure the rebounding.  Make sure that you grab the ball with two hands always and come down with it strong.  Turn and outlet to your teammate and go again.  Go until you are tired!
• Rebound with contact:  Have one person with a pad behind a rebounder, who has the basketball.  The rebounder throws the ball up to the rim and goes after it just like the previous drill.  The person with the pad hits the rebounder so that he gets used to rebounding with contact. 

As with any workout, the key to improving isn't just time in the gym, but GOOD time in the gym.  Work hard on the drills above and feel free to add your favorite drills into the mix.  Whatever you do, do it HARD and you will see yourself getting better.