Helena Frye
Posting up is one of the most physical parts of basketball, and a good post player can be a huge asset to any team. The post position is the area of the basketball court from the free-throw line to the baseline, usually painted a solid colour and known as the paint or the key. There are two post positions: one below the free-throw line and the other close to the basket. The post is an inside operator with the main objective of being a force within the key. To post up, a player moves into the post area, usually the low post, to receive a pass. From this position, they can pivot, back down a defender, spin, fake out, or power dribble to create scoring opportunities. Here are some tips to help you become a better post player:
| Characteristics | Values |
|---|---|
| Post positioning | Start from the weak side post, under the rim, or from the high post. |
| Distance from the basket | Understand the distance from the basket before catching the ball to determine the post move. |
| Quick reactions | React decisively to the defense's moves. |
| Muscle memory | Commit post moves to muscle memory through repetition. |
| Communication | Talk to your guards about when you are open and where they want you to be positioned. |
| Study | Observe how the center acts relative to the position of the ball. |
| Counter moves | Keep your opponent guessing by adding counter moves. |
| Understanding your opponent | Learn to use your body to create space from your defender. |
| Passing | Learn to pass the ball out and make effective on-target passes to teammates. |
| Protecting the ball | Raise your non-shooting arm to prevent the ball from being blocked. |
| Embracing contact | Learn to embrace contact and pressure. |
| Footwork | Use your feet to initiate contact, not your arms. |
| Understanding the rules | Know the 3-second rule and avoid fouls. |
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What You'll Learn
Understand the post position and how to post up
The post position in basketball is the area of the basketball court from the free-throw line to the baseline, usually painted a solid colour and known as the paint or the key. There are two post positions: one below the free-throw line, known as the high post or upper post, and the other near the basket, known as the low post. When an offensive player positions themselves in the post, they are posting up.
To post up, a player moves into the post area, usually the low post, to receive a pass. The lower block is ideal as you won't get a 3-second violation in the paint and you'll have more room to work. As a rule of thumb, the closer you are to the basket, the better.
When posting up, you can use moves such as pivoting, backing down a defender, spinning, faking out, or power dribbling to create scoring opportunities. You can also use your butt to create space from your defender. It's important to establish your position before you get the ball, and to be patient when you do get it. You can then assess the situation and make your move.
It's also important to know your location on the court. Understanding your distance from the basket before catching the ball will help you determine which post move to use. For example, if you receive the ball near the hoop, a jump hook is a good option. If you're a strong player, you might want to back your defender into the low post and finish with a jump hook. If you're smaller, you don't have to play with your back to the basket, but can use your speed and agility to your advantage.
To be a good post player, you should focus on skills such as embracing contact and pressure, and using your body as a tool. You should also work on committing your post moves to muscle memory so you can react decisively to the defence.
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Learn to establish position and seal your opponent
To be a better post player in basketball, you must learn to establish your position and seal your opponent. Here are some tips to help you achieve this:
Understanding Distance and Positioning: Know your location on the court and be aware of the distance from the basket before receiving the ball. This awareness will help you determine the appropriate post moves to utilise. For example, if you receive the ball near the hoop, a jump hook can be an effective option for quick points. If the defender forces you away from the key, you can post up to regain that space or reverse pivot and attack the basket.
Mastering Footwork and Body Positioning: Effective footwork is crucial in establishing your position. Avoid running directly to the low block, as it may result in wrestling with your defender for positioning. Instead, start from a different position, such as the weak side post, under the rim, or the high post. Use cuts to move to your desired spot to receive the ball. Additionally, learn to use your body to create space from your defender. Use the lower half of your body to initiate contact, avoiding extending your arm first as it may result in a personal foul.
Patience and Decision-Making: Being patient in the low block can lead to better decisions and increased scoring. Avoid rushing your post moves when you receive the ball. Take the time to assess the situation, including the positioning of your defender, before making your move. This patience will also force the defence to double-team you, creating opportunities for your teammates to exploit.
Developing a Consistent Post Game: Focus on developing a strong post game by committing various post moves to muscle memory through repetition. Understand your strengths and perfect the post moves that suit your game and body type. For example, if you excel at backing your defender into the low post, master the jump hook and then add counters, such as the up-and-under.
Communication and Adaptability: Communicate with your guards about when you are open and your preferred positioning. During games, actively call for the ball when you have a defender pinned behind you. Study the footwork and positioning of skilled players, such as Nikola Jokic, to learn how to obtain positional advantages that you can exploit for scoring opportunities.
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Know how to use your body to create space
To be a better post in basketball, you must learn to use your body to create space from your defender. Here are some tips to help you achieve this:
First, understand that you don't have to be a tall or physically imposing player to be effective in the post. It's more important to focus on skills you can control, like embracing contact and using your body to create space. A good rule of thumb is to use the lower half of your body to initiate contact. This means getting into a low athletic stance and using your legs and hips to bump or nudge your opponent to create space. Just be careful not to extend your arms and risk a personal foul.
Second, master dribble moves like the crossover, hesitation dribble, or spin dribble. These moves allow you to shift your body position unpredictably, disrupting the defender's position and creating space for yourself. You can also use your dribble to perform a snatch-back move, where you bounce the ball across your body or behind your back to change direction and create space. Practice your footwork and balance to perfect these moves.
Third, work on your post moves, especially if you're close to the basket. Sometimes a quick spin or jump hook is effective. But if the defender is in position, slow down, assess the situation, and then make your move. Being patient can lead to better decisions and increased scoring opportunities. Learn to recognize how the opposition is defending you and adjust your moves accordingly.
Finally, don't be afraid to use your body to seal your opponent before you receive the ball. This can involve using your butt or hip to create space from your defender. Once you have the ball, pay attention to the defender's weight distribution to know which way to turn and create more space. Remember, it's all about keeping your opponent guessing and constantly adjusting their defense.
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Develop a range of post moves
Developing a range of post moves is essential for becoming a better post player in basketball. Here are some tips to help you improve in this area:
Understanding Post Moves
Firstly, it's important to understand the concept of post moves and their significance in basketball. Post moves refer to the actions taken by an offensive player positioned in the post area, which is the region from the free-throw line to the baseline, including the low post near the basket and the high post near the free-throw line. The specific post moves you use will depend on your distance from the basket when you receive the ball. For example, if you're close to the basket, a quick spin or jump hook can be effective. On the other hand, if you're forced away from the basket by a defender, you might need to post up and regain your position or use a reverse pivot to attack the basket.
Practicing Fundamental Moves
Develop a solid foundation of fundamental post moves that you can execute effectively. Practice the jump hook, which involves pivoting so your body is perpendicular to the basket, jumping off both feet, and releasing the ball with a snapping wrist motion. Ensure you can perform this move with both your right and left hands. Additionally, work on your footwork to establish good positioning. Understand the concept of the lower block, which is an ideal area to post up as it avoids a 3-second violation and gives you room to manoeuvre. Learn to use your body effectively, initiating contact with your lower body rather than extending your arms and risking a personal foul.
Expanding Your Move Repertoire
Once you've mastered the basics, expand your repertoire of post moves. If you're a strong player, practice backing your defender into the low post and finishing with a jump hook, and then add counters like the up-and-under. Learn to use your body positioning to create space from your defender, such as using your butt to gain an advantage. Develop counter moves to keep your opponent guessing, such as pump fakes and spin moves. Understand that post play is as much about leverage, basketball IQ, and footwork as it is about physical attributes.
Muscle Memory and Communication
Commit your post moves to muscle memory through repetition. Ensure you can react decisively to the defence's actions without having to think about your footwork. Communicate with your guards about when you're open and where you want to be positioned. Study games and focus on how centres use their footwork and positioning to gain advantages. Remember that posting up is a physical aspect of the game, so don't be afraid to use your weight and embrace contact.
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Practise to commit moves to muscle memory
Muscle memory is an important element in becoming a better basketball player. It helps athletes make moves and take shots without thinking too much, allowing them to perform under pressure. Muscle memory is the process by which repetitive physical actions become automatic. It’s how your body “learns” to do things without having to consciously think about them.
In basketball, muscle memory includes everything from dribbling, shooting, and passing to jumping and rebounding. The more you practice a move, the more your muscles remember the motion, making it easier to perform at high speeds during games. For example, when players practice shooting, their muscles remember the angles, the movements, and the pressure needed to release the ball in the perfect way.
To develop muscle memory, practice must be consistent and focused on repetition. Players need to practice the same moves again and again to train their muscles to respond automatically. It is important to start with basic moves and slowly increase the difficulty as muscle memory builds.
Additionally, training on different shot types helps players' muscle memory become more adaptable, preparing them for various situations during a game. This can be facilitated by basketball rebounder machines, which allow players to practice shooting as well as the movements required for grabbing a rebound. These machines can simulate a variety of shots, speeds, and trajectories, offering diverse practice situations.
It is also beneficial to practice with a tennis ball, as it is smaller and more challenging to dribble. This will improve your dribbling skills, making it easier to dribble a basketball.
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Frequently asked questions
Knowing your location on the court can take you from an average post player to an exceptional one. Understand your distance from the basket before catching the ball to determine your post moves. Use the lower half of your body to initiate contact and embrace contact and pressure.
Learn how to establish your position and seal your opponent without the ball. Know how to use your body to create space from your defender. Learn how to pass the ball out and don't be afraid to re-post after getting a better position.
If you receive the ball with your back facing the hoop, pivot so your body is perpendicular to the basket. Jump off both feet and extend your shooting arm above your shoulder while turning your head towards the hoop. Protect the ball by raising your non-shooting arm.
Don't rush your post moves. Understand that you have time to slow down, assess the situation, and then make your move. Be patient on the low block and this will result in better decisions and increased scoring. Understand which post moves you are best suited for and then perfect them.
Know the 3-second rule: if you stand in the paint for more than 3 seconds, you may get called for an offensive foul. Don't push off your opponent's back to create space as this is a foul.
