Post Skills - the Warm-up
The Character-trait-of-the-day: Dedication
Don’t give anything less than your best effort!!!
You will perform these sets at the beginning of every Post Workout. These include exercises to warm up the muscles, dribbling drills, and form shooting.
There are Gifs below to demonstrate the moves if you are unsure. Do these every time you step on the court to practice your post moves.
The Warm-up:
Ball overhead squats x 10
Side lunge ball wrap around - Right x 10
Side lunge ball wrap around - Left x 10
Ball-to-ground squat jumps x 10
Ball push-ups (alternating hands like the image below) x 10
Off-glass rebound, put-backs x 10
Drop-step backboard touches x 10
Pump-fake backboard touches x 10
Ball overhead lunge jumps x 20
Basketball in hand burpees x 20
Dribbling drills: 2 sets
Grab a stopwatch and switch every 30 sec or 25 dribbles
Stationary dribbling, head up, 30 sec or 25 dibbles, then switch hands
High pounds - R/L hand
Low pounds - R/L hand
Hang/hesi/pocket dribble
Dribbling while walking forward to half-court
Dribble-pivot - back to defender
Dibble quick spin
Shooting Drills:
Form shooting: Concentrate on good form from your foot placement to your follow-through.
Form shooting from 5 ft for 5 makes
Form shooting from 10’ x 5 makes
Form shooting FT line (15’) x 5 makes
Elbow jumpers: Spin the ball to yourself and step into a jump shot at each elbow.
Catch-and-shoot at L elbow until 5 makes
Catch-and-shoot at R elbow x 5 makes
The best shooters become great through daily repetition. You don’t need to dribble while you shoot like Steph, but you should be doing these daily to gain the muscle memory to have the same form every time.
