Post Move Workout

In Drills by Coach Brock

I was at a Toronto Triple Threat workout to work with bigs and put in some of these drills. I also put the drills online on Canada Basketball’s Game Plan Site.

Post Move Building Blocks (A)

  • Learning Goal: Develop footwork for basic post moves.
  • Point of Emphasis: Keep the ball high. Rip through above head.

These are five basic post moves that are part of every Team Ontario practice. Perform each move three times from both sides of the court

Players pass the ball to the coach on the wing and establish position inside. If coaches are unavailable to pass or play guided defense, players can self-pass the ball. Load the drill by adding a defender using a blocking pad.


Low Post Moves:

  1. Slide dribble middle, attack at 45°, start at shoulder, finish over ear
  2. Seal defender on catch or drop-step baseline, finish with outside shoulder
  3. McHale Move: Pivot middle, step through, finish at rim

High Post Moves:

  1. Outside foot pivot, square up, middle drive, one dribble attack
  2. Reverse pivot, square up, shoot

1-on-2 Post Drill (B)

  • Learning Goal: Make contact with the defender, seal & score.
  • Point of Emphasis: Make contact and call for the ball.

Player 5 stands in the middle of the lane. Two defenders stand on each side. Coaches with ball (or guards working on post entry passes) occupy positions on the wing.

Player 5 seals one of the defenders and calls for the ball from one of the wing. Pass the ball away from the defense so the player can score quickly. The defense provides a guided read by sealing one of the sides & the offense must adjust. Players must remain in the lane.


Rotation: Players must remain on offense until they score or are fouled. The player who is scored upon then goes on offense.

Time: 5 minutes or until a player has reached a pre-determined target, such as five points. Work:Pause Ratio: 1:1

Progression: Go live & encourage more active defense. Players compete until they have reached a predetermined target. Allow putbacks or reposting to encourage the defense to finish the play.
2-on-2 High-Low Advantage (C)

  • Learning Goal: Maintain good spacing in the paint.
  • Point of Emphasis: Do not hold the ball. Make decisions in 0.5 seconds on one dribble.

Two offensive players stand on the blocks with two defensive players behind them. The coach bounces the ball to one of the elbows. The player on that side picks up the ball. The defender on that side touches the baseline before playing defense.


Player 1 attacks the basket and reads the defense.

If Player 1 keeps the ball in the high post, Player 2 and duck in and try to seal. If Player 1 drives middle, Player 2 and move to the dunker’s spot for a dish. If player 1 drives baseline, Player 2 can curl to the elbow.

Alternate offense and defense for five minutes. To load the drill, make it a competitive game to five baskets

Dynamic 2-on-2 Cross-Screen (D)

  • Learning Goal: Two post players communicate and work together.
  • Point of Emphasis: Use body to seal and create an advantage.

Two offensive players occupy each block. Two players play normal defense. When the coach slaps the ball or throws a skip pass to the coach on the other wing, the play is live. The ball side player sets a cross-screen for a teammate. The defenders cannot switch. One player comes to the strong side block; the other comes to the high post. The ball is entered into one player.


Set defenders up for a screen or a cut by faking opposite and cutting. Once an advantage is gained, hold the position and call for a pass to the outside shoulder. When the ball goes inside, the high post can dive or space the floor for a jumper. When the ball goes to the high post, the low post can duck-in or move to the dunker’s spot.

Play a competitive game for five minutes to a certain number of baskets. To load the drill, introduce additional points for offensive rebounds.