South Dayton Knights Basketball

Individual Workout Drills For Post Players

Introduction

This is the workout program that has been developed at the Five-Star Instructional Basketball Camps that Coach Joe Petrocelli has worked at for years. It has been developed over the 35 plus years they have been in existence.  This program should help you to organize both your time and skill workouts to get the maximum benefit as a post player.  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
Make 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 heels
Hell and Toe-Touch Drill-Place your feet apart and jump upward and alternate touching your heel's and toes.

Shoot 15 Foul Shots

Drop Step Moves
Make five shots off of each move
First start on the right side with the right hand and after all the 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- up and under move
Drop step power dribble to the inside of the paint- up and under move

Shoot 15 Foul Shots

Back to the Basket Moves Without the Drop Step
Make five shots off of each move
First start on the right side with the right hand and after all the 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- 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 five shots off of each move
First start on the right side with the right hand and after all the 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- one 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 situation)

Shoot 15 Foul Shots

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 1 goes to the right wing- passer 2 goes to the top of the key- passer 3 goes to the left wing
Two 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- one dribble attack the rim

Shoot 25 Foul Shots

South Dayton Knights Basketball

Individual Workout Drills For Perimeter Players

Five-Spot Shooting With a One Dribble Pull-up
Make sure you show the ball and extend the dribble
Go around and back- Make a total of 50 shots
All shots should be in the 5-10 foot range

Now you have just made 100 shots to start off your workout, Now shoot 15 foul shots

Jump Stop Drill
Place a chair just inside of the foul line/elbow
2 minutes from the right side- 2 minutes from the left side
Attack the chair from the wing- jump stop over the chair- shoot the 7-10 footer
Purpose is to cover ground on your jump stop and is great for conditioning

Shoot 15 Foul Shots

Change of Direction Ballhandling While Finishing at the Rim
Make sure you use a chair (or any obstacle) to serve as your defender
Place the chair just outside of the elbow
Start at half court- you don’t want to cheat yourself
Finish everything with a jump-stop at the rim
The two major ways to improve through this drill is your hesitation and the ability to cover ground

Start on the Right Side of the Court at Half Court- Make 5 shots with each move
            Hesitation dribble- finish with jump-stop at the rim
            In and out dribble- finish with jump-stop at the rim
            Crossover into the right hand- finish with jump-stop at the rim
            Spin dribble into the right hand- finish with jump-stop at the rim
            Behind the back into the right hand- finish with jump-stop at the rim

Shoot 15 Foul Shots

Start on the Left Side of the Court at Half Court- Make 5 shots with each move
            Hesitation dribble- finish with jump-stop at the rim
            In and out dribble- finish with jump-stop at the rim
            Crossover into the left hand- finish with jump-stop at the rim
            Spin dribble into the left hand- finish with jump-stop at the rim
            Behind the back into the left hand- finish with jump-stop at the rim

Shoot 15 Foul Shots

Change of Direction Ballhandling- Double-Moves While Finishing at the Rim
Make sure you use a chair (or any obstacle) to serve as your defender
Place the chairs at the 3-point line and just outside of the elbow
Start at half court- you don’t want to cheat yourself
Finish everything with a jump-stop at the rim
The two major ways to improve through this drill is your hesitation and the ability to cover ground

Start on the Right Side of the Court at Half Court- Make 5 shots with each move
            Hesitation dribble- in and out move- finish with jump stop at the rim
            Crossover into the right hand- spin move into the middle of the lane- finish with jump stop at the rim
            Behind the back- crossover into the right hand- finish with jump stop at the rim
            In and out move- crossover into the middle of the lane- finish with jump stop at the rim
            Hesitation dribble- spin move into the middle of the lane- finish with jump stop at the rim
            Crossover into the middle of the lane- behind the back to the right hand- finish with jump 
             stop at the rim
            Behind the back to the right hand- hesitation dribble- finish with jump stop at the rim

Shoot 15 Foul Shots

Start on the Left Side of the Court at Half Court- Make 5 shots with each move
            Hesitation dribble- in and out move- finish with jump stop at the rim
            Crossover into the left hand- spin move into the middle of the lane- finish with jump stop at the ri
            Behind the back- crossover into the left hand- finish with jump stop at the rim
            In and out move- crossover into the middle of the lane- finish with jump stop at the rim
            Hesitation dribble- spin move into the middle of the lane- finish with jump stop at the rim
            Crossover into the middle of the lane- behind the back to the left hand- finish with jump stop at the rim
            Behind the back to the left hand- hesitation dribble- finish with jump stop at the rim

Shoot 15 Foul Shots

Change of Direction Ballhandling- Double-Moves While Finishing With a Jump Shot
Repeat the last two sets of drills exactly but instead of a jump stop at the rim you pull-up for a jump shot at the second chair
Move the chairs back 2-3 feet and continue to start at half court
Make 5 shots with each move and then switch to the other hand

Shoot 15 Foul Shots

How to Read The Screen’s
Take 3 chairs and put them parallel through the lane so one is in the middle of the lane, one is on the right side of the court, and one is on the left side of the court- the chairs should be no more than 5-7 feet from the rim
This drill is a time drill- two minutes on the clock
Passer is at the top of the key between half court and the 3-point line
Rules are that you can not come off the screen the same way twice in a row- there are three ways to come off the screen- Straight, Curl, and Flair- and you must call out how you are coming off the screen
After you shoot you return back to the baseline and go off another screen

Start Out Underneath the Rim Moving Side-To-Side (only a foot or two)
            First two minutes are direct jump shots
            Second two minutes are one dribble pull-ups- remember show that ball and cover ground
            Third two minutes are two dribble pull-ups- remember show that ball and cover ground
            Fourth two minutes are one dribble step-off move for the jump shot
            Fifth two minutes are one dribble step-off move into a hesitation and go- finish at the rim

Shoot 15 Foul Shots

Five-Spot Shooting From 3-Point Land
Make five shots (or 2 minutes) from each of the five spots
Go around and back- Make a total of 50 shots

Five-Spot Shooting From 3-Point Land With a One Dribble Pull-up
Make sure you show the ball and extend the dribble
Go around and back- Make a total of 50 shots

Shoot 25 Foul Shots

Five-Spot Shooting
Make five shots (or 1 minute) from each of the five spots
Go around and back- Make a total of 50 shots
All shots should be in the 10-15 foot range