Power forwards who can score in the post create offense the rest of the team can't generate. These drills build the five post moves a modern stretch-four needs to be a credible interior threat: drop step, jump hook, up-and-under, baseline turnaround, and face-up jab.
Who this is for
Built for power forwards who want to add a post game to their three-point shooting. The drills assume basic footwork and balance; if you can't hold a pivot under pressure, fix that first.
Core principles
Three principles for post moves. First, the catch decides the move — read the defender's position before the ball arrives. Second, footwork is the move; players who learn to pivot well can run any move. Third, the counter move matters more than the primary; a one-move post player is scouted out by Game 3 of a playoff series.
The Drills
Five drills, run in sequence. Estimated total time: 25 minutes.
1. Drop Step + Power Finish
Duration: 5 minutes
Setup: Stand on the right block with the ball. Imagine a defender on your back hip.
Steps
Sit on the block, feel the defender's pressure on the back hip.
Drop step with the inside foot toward the baseline.
Power finish with the right hand off the right foot.
Reset. Switch to left block.
15 reps each side.
Coaching points
The drop step is a full step, not a half-step.
Power-up off the inside leg — outside leg jumps over the defender.
Ball goes to the strong hand on the baseline side.
2. Jump Hook From the Block
Duration: 5 minutes
Setup: Stand on the right block. Receive the ball from a passer at the top.
Steps
Catch in a low stance.
Pivot middle on the inside foot.
Jump hook off the inside shoulder, ball high above the defender.
Reset. 10 reps right side, 10 left.
Coaching points
Hook with the off-hand from the strong-side block.
Jump straight up — going forward gets called as a charge.
Wrist snap at the apex of the jump.
3. Up-and-Under Counter
Duration: 5 minutes
Setup: Right block. Defender (real or imaginary) plays you tight.
Steps
Catch.
Show the jump shot — sell with the eyes and shoulders.
Wait for the defender to commit upward.
Step through the gap with the outside foot.
Power finish on the opposite side. 12 reps total.
Coaching points
The shot fake is real — body rise, eyes up.
Wait for the defender to commit. Don't pre-commit to the up-and-under.
Step-through is a full step, not a stumble.
4. Baseline Turnaround
Duration: 5 minutes
Setup: Right block. Catch with back to the basket.
Steps
Catch in a low stance, back to defender.
Two power dribbles toward the baseline.
Pivot on the inside foot, square to the rim.
Rise into a turnaround jumper.
12 reps each side.
Coaching points
Dribbles are power dribbles — full force, not casual.
Pivot is sharp — the turnaround happens at the end of the second dribble.
Body squared to the rim before the shot rises.
5. Face-Up Jab and Drive
Duration: 5 minutes
Setup: Mid-post on the right side. Catch facing the rim.
Steps
Catch in triple-threat.
Jab right.
Drive left with one hard dribble.
Finish at the rim or pull up at 8 feet.
12 reps. Alternate sides.
Coaching points
Jab is a real threat — defender has to react.
Drive direction is opposite the jab.
Finish on the inside foot.
Weekly progression plan
Run this routine 4 days a week. Days 1, 3: drills 1-3 (drop step + hook + up-and-under). Days 2, 4: drills 4-5 (turnaround + face-up). Combine with light contact work weekly — post moves don't work without contact tolerance.
Frequently Asked Questions
What is the most important post move for a power forward?
The jump hook. It's the highest-percentage post shot, works against any defender size, and serves as the foundation move that all counters spring from. Master the jump hook first; the rest are derivatives.
How do power forwards learn post moves at the modern NBA level?
Daily 30-minute post work, paired with contact drilling. The modern stretch-four needs both the three-point shot and a post game — the post moves are what punish closeouts and small lineups.
Should power forwards work on post moves if they shoot threes?
Yes. The post game punishes switches and small lineups. A power forward who only shoots threes gets switched onto guards in the playoffs and can't punish them. The post move is the counter.
How long does it take to develop a credible NBA post game?
12-24 months of daily focused work. The drills are easy to learn; the application under live defense takes time. Film study of NBA post-up possessions accelerates the timeline significantly.
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