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In this diagram and embedded video we go through a series of drills we used with our post players during our guard/post breakdown portion of practice. We believed that using these basic drills on a regular basis would improve the footwork and touch of our interior players. We used medicine balls instead of basketballs while we filmed this, but that was not a regular occurrence.
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Going side to side the offensive player shoots Mikan Lay-ups. After each player has shot Mikan's, they will go through again shooting Reverse Mikan's. The drill is timed for :45. Footwork is very critical as well as reaching up towards the rim.
A player and partner stand right in front of the rim and jump as high as they can to finish a shot (dunk if they can). The player should catch the ball out of the net while landing softly on balls the of feet. He should then explode back up and finish again, concentrating on staying off the balls of the feet. Do 20 reps, then 15 reps, then 8 reps, then 4, switching with the partner each time. This is a great conditioner and teaches exploding and extending towards the rim.
"Block to Block"
Two rebounders return the ball to the blocks. The offensive player goes back and forth picking up the ball and then using a finishing move. We use a single pivot each side, baseline power dribble, power dribble shot fake and a bounding middle hook as finishes. Drill is timed for :45
"Tip & Score"
The first player will toss the ball off the backboard and practice tipping and controlling it in the air off the glass. After 3 tips he will bring the ball down, take power dribble to the other side of the basket and lay it in, attempting to touch the backboard as he finishes. 5 makes and switch.
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