basketball warm up   basketball routine for warming up

Inside Post Up Moves:

These are some basic moves
the inside player should learn.

Get Position
Before you can make a move on the low post, you have to be able to get the ball first. You want to post-up, or receive the ball, along the free throw lane, between the center hash marks. You do not want to post up in the lane, or you may get the three-second call. You may have to fight hard to get into position to receive a safe pass. Get strong, feet wide apart, butt out, back straight. Seal the defender off. If she is over-playing you from one side, keep that arm and elbow firm to ward her off, while extending the opposite arm and hand to make a good target for the passer. When the pass comes, move toward it, to meet it. After receiving the ball, keep it up at forehead level with elbows out, to protect it. Do not actually throw an elbow, just keep them out to ward off the defender.

When receiving the pass, it is advantageous to meet the ball with a jump stop. When you jump stop, you have the option of either foot becoming your pivot foot, so you can make a move either way, to the lane or to the baseline. With a one-two foot landing, you have already established your pivot foot and your options are more limited.

Two things to try if you can't get open:
1. Move away off the low post a few steps, then quickly come right back.

2. If the defender stays in front of you, move her up to the high post at the elbow. Then give the passer a hand signal, and quickly cut back-door for the lob pass to the hoop.

Low post moves:
1. Drop step to baseline.

After receiving the ball, feel where the defender is. If she is on the lane, or high side, give a fake toward the lane. Then extend your inside (baseline) foot backward, pivot on it quickly to the baseline and to the hoop. Keep your body between the defender and the ball, and extend your arms forward toward the hoop. This way, she can only block your shot by going over your back ...usually a foul.

2. Drop step to lane (jump hook).

After receiving the ball, feel where the defender is. If she is on your baseline side, fake to the baseline, and drop your lane-side foot backward. Pivot quickly on that foot, and jump hook and shoot with the hand opposite the defender.

3. Turn and face defender and jab step.

After receiving the ball, feel where the defender is. If she is directly behind you, that is, not toward either the lane or the baseline, but right behind you, do this. Pivot and face the defender, while protecting the ball. Give a quick jab step fake, and see what she her reaction is. If she drops back, just shoot up the baby jumper, often off the glass. This is a good high-percentage shot.

If she does not back off the jab step, quickly drive around her. Go right off her shoulder... don't be afraid of a little contact, because usually she will not be planted after your jab step, and she'll get called for the foul (and you may make the basket as well).

4. Up and under move

After pivoting and facing the defender, fake a shot to get her to leave her feet. Once she has straightened up, or jumped, you can beat her. Quickly duck under her on a straight line to the hoop. Again, don't be afraid to bounce off her shoulder, as this is the straightest path, and quickest way to the hoop. If a foul is called, it will be on her, since she was not obviously planted when she jumped after your shot fake.

5. Flash to the elbow or free throw line

Cut up to the free throw line (get out of the lane to avoid a 3-second call). Receive the ball, pivot and face the defender. You can now either fake a shot, and drive around the defender to the hoop, or jab step and fake the drive, and shoot the easy shot from the free throw line area. This move is especially useful if the player guarding you is much taller, and not as quick. You go high post to get him away from the basket. Once he is away from the hoop, you use your quickness and drive around him.

6. Back door lob

If the defender is in front of you, take him up to the free throw line. While he is still fronting you, seal him off, give the guard with the ball a signal, and cut back door to the hoop, receiving the lob pass from your teammate.

These moves are not easy at first. They require a lot of practice... first to perfect the moves themselves... and then to learn by experience which move to use in which situation. For example, if you beat the defender once or twice with the baseline drop step, then she will be looking for that move, and you can easily get the turn around jab step baby jumper, because she will back off. Just the opposite, if you have already made a couple baby jumpers, you can drop step either to the baseline or lane, or do the up and under move, since she will be looking for your jumper. The bottom line... perfect the moves by practicing, and vary your moves in the game.

Another real bonus is that frequently these moves will get the defender into foul trouble when she tries to stop you. If she already is in foul trouble, she won't challenge you, and you can easily take it to the hoop. This is also very important... since you will get fouled a lot, become a good free throw shooter... make that defender pay for fouling you!

Learn to read the defense. See the low post information on the Basic Concepts of Motion Offense page.

Low Post Offensive Drills, Low Post Power Drill, 3-Man Rebounding Power Drill Also read the post moves on Basic Concepts of Motion Offense.

Playing the High Post.
I added this after a coach emailed me and informed me that his post player was pretty good down on the low block, but didn't have a clue what to do up at the elbow or free throw line area -- the "high post" area.

When the high-post player has the ball, he/she is in excellent position to make a pass to the opposite side (reverse the ball) or to a back-door cutter. Also, he/she can find a teammate spotted up for a three-pointer on the wing or in the corner. So being a good passer and finding the open teammate is important here.

The high post player should look to score also. At the foul line and elbows, have him/her pivot and face the hoop, looking to take the open shot, or looking for the pass to a baseline cutter. If his defender is up close in his face, have him fake the shot and use his quickness to explode around him and take it to the hoop. So you see that even your big man must have the ability to shoot the shot from the free-throw line, or fake and drive, just like a perimeter player.

The elbow shooting drill would be an excellent drill here: see 2-Man Shooting Drills. Also the #3 drill on that same page would be good too... have the passer, after making the pass to him, rush up and close out tightly on him, and then he power drives around him to the hoop.

A post player is so much more effective and versatile if he/she can shoot the shot from the free-throw line consistently. Several years ago, we had a young lady who was only 5'7" and played the post. She was very quick and a smart player. In our Regional game, she was defended by a girl 6'3". The first few times, she tried to post up down low and got her shot blocked each time. Being the great competitor that she was, she didn't get discouraged, but instead of posting up on the low block, decided to take her defender up high to the elbow area. She popped in a couple quick shots from the high post area, and then when the tall girl came out on her, Liz used her quickness to beat her to the hoop for the lay-up. Now the tall girl didn't know whether to play up tight or back off. Liz had the best game of her career, scored 23 points against the giant, and we won by 7. Just goes to show you how having the versatility of posting up high, being a good high post shooter, and taking your defender away from the hoop can really pay off.

Courtesy: Sharp Labs Inc. Basketball Inside Post Moves

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Courtesy: Sharp Labs Inc. Basketball Inside Post Tips