Post Footwork Drills Every Big Should Master
In today’s pace-and-space era, the traditional post-up game is becoming a lost art — but that’s exactly why it’s a weapon.
Bigs who can punish smaller defenders down low, pivot with control, and finish with touch are matchup nightmares. And it all starts with footwork.
Below are the essential footwork drills every big should master — whether you’re trying to score in the paint, seal stronger defenders, or anchor your team’s offense.
1. Jump Stop & Pivot Series
Why it matters:
You can't score if you can't stop under control. The jump stop is the foundation of all post footwork. Add pivots and you open up scoring angles.
Drill:
Start under the hoop with a toss-out to yourself
Catch, jump stop, inside pivot
Alternate between inside and reverse pivots
Finish with hook, drop step, or shot fake
Coaching points:
Stay low and balanced
Keep your feet active — never flat
Visualize a live defender on your hip
2. Drop Step Drill
Why it matters:
The drop step is a power move that gets you closer to the basket with your body protecting the ball. It's the go-to against overplaying defenders.
Drill:
Post entry at block
Drop step baseline or middle
Explode up with two hands and finish
Progression:
Add a defender with light contact
Use resistance bands to simulate pressure
Focus:
Explode off the inside foot
Keep the ball tight
Finish through contact
3. Up-and-Under Progression
Why it matters:
Footwork isn't just about power — it’s about patience and deception. The up-and-under punishes aggressive shot blockers.
Drill:
Catch → jump stop → pump fake
Defender in air → step through
One-dribble finish
Variation:
Add a shot fake with a pivot out of the post
Work off both sides of the floor
Pro tip:
Don’t rush the fake. Sell it with your eyes and shoulders before stepping through.
4. High-Low Seal + Reposition Drill
Why it matters:
Being a great post player means knowing how to establish position — and re-establish it when defenders push you off the block.
Drill:
Start mid-post, seal imaginary defender
Catch, pivot into shot or dribble back into deeper position
Finish with a power move
Add-ons:
Work on sealing from both sides
Add a second defender to simulate weak side help
Key habit:
Chin the ball on the catch and keep elbows out for control.
5. Mikan Variations for Footwork Rhythm
Why it matters:
The Mikan drill isn’t just a layup warmup — it's one of the best ways to build finishing footwork, rhythm, and soft touch off both feet.
Drill Variations:
Regular Mikan
Reverse Mikan
1-leg Mikan
Power dribble Mikan
Target:
10 makes per variation without missing 2 in a row
Training tip:
Focus on balance and speed — don’t just go through the motions.
6. Post Decision Drill (Live Reaction)
Why it matters:
Game footwork is about reacting under pressure. This drill forces bigs to make fast decisions based on a help defender’s movement.
Drill Setup:
Coach feeds post
Defender shows help late
Player must decide: finish, kick out, or pivot out
Training cue:
Eyes up. Read early. Finish strong or make the right pass.
Final Word: Great Footwork Creates Great Post Players
Elite bigs don’t rely on athleticism — they rely on angles, timing, and footwork. That’s what lets them score even when double-teamed or undersized.
Mastering these drills won’t just make you stronger in the post — it’ll make you smarter, more balanced, and more dangerous every time you catch near the block.
