How to Improve Your Basketball Post Play

1). Warm up- Stretch for about 5 minutes your entire body head to toe. Basketball is a full body sport so stretching the whole body is very important to keep injuries low.
2). Warm up II- Jump for one minute with the jump rope and then rest one minute. Jump for a total of 3 minutes resting between each one. If you are not feeling loose at this time re-stretch and jump until you feel loose enough to start your workout.
3). Layups- Get your basketball and stand under the basket, facing the baseline, with the ball above your head. Shoot a right handed layup, then grab the ball out of the net (keeping it above your head the entire time), and then do a left handed layup (using both hands is a very important skill to master). You should only be taking a few steps from side to side. This drill is also called the Mikan drill. Make 20 layups to finish. Only count the made shots.
4). Layups II- Continue doing the same layup drill (Mikan Drill) only reverse it (Reverse Mikan Drill), this time facing out toward the court. The shot should be done tossing the ball behind your head off the backboard and in. Make 20 reverse Mikan's to finish. Remember to use both hands on the proper side of the basket. Use the off hand to fend off imaginary defenders.
5). Now shoot 10 freethrows. You must make 8 out of 10, or you have 10 push ups. 1 minute water break after your shots and pushups. You want to always practice shooting when you are tired this replicates game situations.
6). Power Moves- Get the medicine ball and stand on the right side of the basket looking up at the right side of the glass. Keeping the medicine ball above your head the entire time, jump up and tap it on the glass 5 times and then finish with the right hand layup. Then go the left side and do the same finishing with the left hand. Do this 3 times on each side of the basket.
7). Power Moves II- Again get the medicine ball and go the right block. You are going to practice your power drop step baseline. Put the ball on the block and stand facing away from the basket with it between your legs in a squat position. Grab the ball and drop hard with your baseline to the basket and power dribble with both hands between your legs. Now you can move your other pivot foot to finish with a power layup. Make 10 power layups on the right side and then 10 on the left side going baseline. Then go back to the right side and make 10 power drop steps going toward the middle(back is to the baseline), and make 10 on the left side as well. Make sure you are finishing close to the rim and with the correct hand.
8). Now shoot 10 freethrows. You must make 8 out of 10, or you have 10 push ups. 1 minute water break after your shots and pushups.
9). Post Moves- Go back to the right block and get the basketball, facing away from the basket, spin the ball out and back to you (simulating a post pass), and face up to the basket. You can go this with a basic pivot or a reverse pivot, in which the left foot steps toward the pass establishing the pivot foot and the right swings backwards until you are facing the basket. Now ball fake and drive middle finishing with the left hand. (dunk if you can) Then go the left side and repeat. (the reverse pivot will be done opposite with the right foot as the pivot) Make 20 total on both sides combined.
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Post Moves II- Continue to do the same post move as above except when you get in the middle of the paint stop ball fake and finish with the other hand. For example if on the right side you would normally finish with you left hand, but with the fake you will finish with the right hand. Make 20 total on both sides combined.
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Now shoot 10 freethrows. You must make 8 out of 10, or you have 10 push ups. 1 minute water break after your shots and pushups.
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Post Shooting- Go to the right elbow near the freethrow line with the ball. Spin it out and back to yourself at the left elbow simulating a pass. Run over and catch the ball pivoting on your right inside foot (the one closest to the basket) and square up to the basket. Once you have your balance, shoot the jump shot getting off the ground as much as you can, and landing back in the same spot you jump from. (make sure you don't fade in any direction) Shoot 20 shots going side to side and getting your own rebound. You should be trying to make more than 10 shots out of 20. (15 is ideal) Do this twice shooting 40 shots total.
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Now shoot 10 freethrows. You must make 8 out of 10, or you have 10 push ups. 1 minute water break after your shots and pushups.
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Post Shooting II- Go to the right side of the basket on the short corner and face away from the basket. Spin the ball to yourself, and pivot with the foot away from the baseline. Jump on your shot as high as you can, and shoot at the top of your shot, landing back in the same spot you jump from. Then go to the left side and do the same. Shoot 20 total going side to side and again try to make more than 10 shots (aim for 15) Do this twice or shoot 40 shots total.
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Now make 25 freethrows. Stay until you make all 25. Remember that freethrows can equal half a post players points in a game if you practice them. That's the difference between 8 points a game or 16 points a game. It's a win or a loss for you team. Focus and concentrate on your shot, it's the only free thing in the game of basketball.
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Warm Down- Make sure you again stretch for about 5 minutes afterwards to help with any soreness and your recovery will be faster.