HoopBrief All drills
CenterPost Moves

Center Post Moves Drills (Big Man Skills)

Centers are the position where post moves still produce the highest-value half-court offense. These drills build the five post moves a modern center needs: drop step, jump hook, up-and-under, baseline turnaround, and the face-up jab when defenders front.

Who this is for

Built for centers who want NBA-credible post scoring. The drills assume strength to hold position and basic footwork.

Core principles

Three principles for center post moves. First, every move starts with seal and catch — if you can't establish position, no move works. Second, the jump hook is the foundation; everything else is a counter. Third, the face-up game is the modern center's secret weapon — read the front, exploit it.

The Drills

Five drills, run in sequence. Estimated total time: 25 minutes.

1. Seal and Catch

Duration: 5 minutes

Setup: Block position. A defender plays you tight from behind.

Steps

  1. Establish position on the block — arm-bar the defender.
  2. Call for the ball with the high hand.
  3. Receive the entry pass.
  4. Hold position with the back muscle.
  5. 12 reps each side.

Coaching points

  • Arm-bar low and wide — not a hook to draw a foul.
  • Stay low — defender can't reach around if your hips are below his.
  • Catch with the high hand, then bring the ball to the chin.

2. Drop Step Power

Duration: 5 minutes

Setup: Block. Defender on your back hip.

Steps

  1. Feel the defender's pressure.
  2. Drop step toward baseline with inside foot.
  3. Power finish off the inside leg.
  4. 15 reps each side.

Coaching points

  • Full step, not half.
  • Power up off the inside leg, not the outside.
  • Ball goes to the baseline-side hand.

3. Jump Hook From the Block

Duration: 5 minutes

Setup: Right block. Receive ball from passer.

Steps

  1. Catch in a low stance.
  2. Pivot middle on the inside foot.
  3. Jump hook off the inside shoulder.
  4. Wrist snap at apex.
  5. 10 reps each side.

Coaching points

  • Hook with the off-hand.
  • Jump straight up.
  • Ball high above the defender.

4. Up-and-Under Counter

Duration: 5 minutes

Setup: Right block. Defender plays tight.

Steps

  1. Catch.
  2. Show the jump shot — body rise, eyes up.
  3. Wait for defender to commit upward.
  4. Step through with outside foot.
  5. Power finish opposite side. 12 reps total.

Coaching points

  • Shot fake is real — body rises 6 inches.
  • Wait for defender's commit.
  • Step-through is a full step.

5. Baseline Turnaround

Duration: 5 minutes

Setup: Right block. Catch with back to basket.

Steps

  1. Catch low.
  2. Two power dribbles toward baseline.
  3. Pivot on inside foot, square to rim.
  4. Rise into turnaround.
  5. 12 reps each side.

Coaching points

  • Power dribbles, not casual.
  • Pivot is sharp at end of second dribble.
  • Body squared before shot rises.

Weekly progression plan

Run 4 days a week. Days 1, 3: drills 1-3 (seal + drop step + jump hook). Days 2, 4: drills 4-5 (up-and-under + turnaround). Pair with weekly contact work — post moves don't work without contact tolerance.

Frequently Asked Questions

What is the most important post move for a center?

The jump hook. It's the highest-percentage post shot, works against any defender, and serves as the foundation that all counter moves spring from. Master the jump hook first; the rest are derivatives.

How do you defend post moves as a smaller player?

With angles and verticality. The [defending the post-up](blog) piece covers the full defensive scheme. Smaller defenders use pre-catch fronting to prevent the entry, then verticality and help to contest the shot.

Are post moves still relevant in the modern NBA?

Yes, increasingly. Switch-heavy schemes put smaller defenders on bigs in the post. A center who can score over a switch creates offense the rest of the team can't generate. Players like Nikola Jokić, Joel Embiid, and Victor Wembanyama all use post moves as primary scoring sources.

How long does it take to develop NBA-level post moves?

12-24 months of daily focused work plus contact drilling. The mechanics learn quickly; the application under live defense takes time. Film study of NBA post-up possessions accelerates the timeline.

Keep reading

defending the post-up

finishing at the rim

footwork fundamentals

Get the edge.

HoopBrief grades your skill development on the same eight categories NBA scouts use. Built for serious players, coaches, and the parents and trainers who support them.

See HoopBrief plans