First, let’s watch one of the masters of the mid-post, Carmelo Anthony go to work and muscle his way into the shot he wants. See how many of his moves you can recognize from your first 2 workouts.

Second, where is the “mid-post”???

Well, it’s between the high post and the low post, of course.

Notice in the video above how many times Carmelo catches the ball outside the key about 10-15’ from the hoop on the wing (the mid-post) and then bodies his defender down into the low post to go to work.

This brings us to the first lesson about the mid-post, when you catch the ball in the mid-post, you can back your defender down to the low post.

Mid-Post Move #1: Back your defender down.

This works well against a man-to-man defense, especially when you have a size advantage on your defender, but watch out for the double team and a steal.

Once you get down to the block, you have your full arsenal of low post moves:

Jump-hook
Drop-step
Up-and-under
Quick spin

Mid-Post Move #2: Jab-step, Jump shot

Some of the most dominant low-post players were great mid-range shooters, making them nearly unstoppable.

Take Hall-of-Famer Tim Duncan, whose mid-range bank shot was deadly. This made him nearly impossible to guard. If your defender is playing off, you need to be able to knock this shot down.

Mid-Post Workout

Set 1: Back to basics. Spin the ball to yourself and catch in the mid-post, back your defender down to the low post like Carmelo above, and practice all your moves from Workout 1. You will need a defender to replicate game conditions, but you could practice the back-down by yourself.

Back defender down into a jump-hook middle x 5 makes
Back defender down into a drop-step x 5 makes
Back defender down into an up-and-under move x 5 makes
Repeat this from the opposite wing (for 30 total makes)

Set 2: Practice your quick spin moves from the mid-block. Catch a pass (or self-pass) in the mid-post and start dribbling with your back to the basket (and defender, if you have one). While keeping your dribble alive, perform a quick spin on the low foot, hooking your defender with your elbow, just like you did on Skills Day 2. Practice multiple finishes around the rim and spinning into a 10-15’ jumper.

From the R mid-post, catch, dribble with back to the basket, spin on low foot (L foot), keep dribbling, and drive to the hoop for a same-side lay-up x 5 makes
From the R mid-post, catch, spin on low foot, dribble through the lane for reverse lay-up (may need 2 or 3 dribbles) x 5 makes
From the R mid-post, catch, start dribbling, spin on low foot into a quick jump-shot x 5 makes
From the L mid-post, catch, dribble with back to the basket, spin on low foot (R foot), keep dribbling, and drive to the hoop for a same-side lay-up x 5 makes
From the L mid-post, catch, spin on low foot, dribble through the lane for reverse lay-up x 5 makes
From the L mid-post, catch, start dribbling, spin on low foot into a quick jump-shot x 5 makes

Set 3: Jab-step jumper or jab-step and drive. If you can develop a reliable 10-15’ mid-post jumper, like Tim Duncan, you will be nearly unstoppable because your defender will have to defend your drive and your shot from the wing. The jab-step is a great way to get your defender to move or shift their weight, opening up a jump shot or a drive. If a defender doesn’t move on the jab-step, they probably aren’t ready for your jumper and might be so flat-footed that you can also drive around them.

From the LEFT wing/mid-post area: Spin the ball to yourself or receive a pass, then
- Jab-step with your R foot (L foot as pivot foot) towards the paint, step back into a 15’ jumper - make 5 shots
- Jab-step with your L foot (R foot as pivot foot) towards the baseline, step back into a 15’ jumper - make 5 shots
- Jab-step with your R foot towards the paint, step back and pump-fake (getting eyes up on the rim), drive middle stepping with your R foot as you start to dribble, finish at the rim - make 5 lay-ups, try to vary the finish including short jump-hook, lay-up, reverse lay-up, etc.
- Jab-step with your L foot towards the baseline, step back and pump-fake (getting eyes up on the rim), drive baseline stepping with your L foot as you start to dribble, finish at the rim - make 5 lay-ups, try to vary the finish including short jump-hook, lay-up, reverse lay-up, etc.
Repeat the above moves from the RIGHT wing about 15’ from the basket (10 more jump shots and 10 finishes)

In these 3 sets, you will have made 30 mid-range jumpers and 70 finishes around the rim = 100 makes!!!

Keep track of your progress…

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Post Workout 4: Mid-post game

Second, where is the “mid-post”???

Mid-Post Move #1: Back your defender down.

Mid-Post Move #2: Jab-step, Jump shot

Mid-Post Workout

Set 1: Back to basics. Spin the ball to yourself and catch in the mid-post, back your defender down to the low post like Carmelo above, and practice all your moves from Workout 1. You will need a defender to replicate game conditions, but you could practice the back-down by yourself.

From the R mid-post, catch, dribble with back to the basket, spin on low foot (L foot), keep dribbling, and drive to the hoop for a same-side lay-up x 5 makes

From the R mid-post, catch, spin on low foot, dribble through the lane for reverse lay-up (may need 2 or 3 dribbles) x 5 makes

From the R mid-post, catch, start dribbling, spin on low foot into a quick jump-shot x 5 makes

From the L mid-post, catch, dribble with back to the basket, spin on low foot (R foot), keep dribbling, and drive to the hoop for a same-side lay-up x 5 makes

From the L mid-post, catch, spin on low foot, dribble through the lane for reverse lay-up x 5 makes

From the L mid-post, catch, start dribbling, spin on low foot into a quick jump-shot x 5 makes

In these 3 sets, you will have made 30 mid-range jumpers and 70 finishes around the rim = 100 makes!!!

Post Workout 3: Reverse Pivot Series