One of the keys to the success of the Hope College Women's Basketball team has been the individual improvement of our players during the summer.  I've borrowed drills from a variety of coaches the past 12 years, but one of my favorite coaches to learn from is Don Meyer.  I highly recommend his post play information - the mental approach and emphasis are things I heard him speak on at a coaches clinic 7 years ago.  At Hope College we emphasize these points each day!!

We have a number of conditioning and skill workouts for players to use to improve their games.  This is one of the post workouts we have our players use during the summer months.  It will improve your shooting, concentration, and game speed fundamentals.  Remember, nothing will work unless you do.
 
Post Player Program

Goals

· Improve Footwork
· Improve Mid-Range Scoring Ability
· Improve Confidence in Post Moves = Increased Aggressiveness

Mental Approach

· Post Players must be aggressive
· Post Players must love contact
· Post Players must want the basketball
· Post Players must want to score after they receive the ball
· Post Players must communicate
· Post Players must be strong and play strong
· Post Players must be in condition
· Post Players must be workers
· Post Players must be good free throw shooters
· Post Players must play without fear

Points of Emphasis

· It should take you no more than 5 seconds to go from defense to the offensive post area
· Go to the Defender, NOT the block.  If defense waits for you under the basket, post under the basket!
· Post up above the block, not on it.
· Arm Bars and Jump Stop
· Use the glass whenever possible.

Practice Plan

1) Stretch

2) Dribble/Run to warm up.  Use 2 Balls to dribble.

3) Stationary Ballhandling
· Hard Toss- with feet spread shoulder width apart, toss the ball between your legs with both hands so that the ball bounces between your feet, then catch the ball behind your back as it bounces up.  The harder you bounce the ball, the quicker your hands have to be to catch it on the other side.
· Figure 8
· Spider
· 2 Ball Rhythm
· 2 Ball Non Rhythm

4) Post Moves
Go from the left block and the right block with every move
Go to the middle and the baseline with every move
Do each move in each direction from each side 5 times
Add in a shot fake and do each move in each direction from each side 2 times

· Drop Step
· Up and Under
· Jump Hook
· Sikora Move (This move requires a reverse pivot to jump shot or reverse to shot fake to layup)

5) 5 Free Throws

6) Short Corner Moves
Step out to the Short Corner 5'-8' from the block.  Don't position yourself behind the backboard!

· Shot
· Shot Fake Drive L
· Shot Fake Drive R
· Shot Fake, 2 dribbles, spin move

7) 5-2 Drill
· 5 "Perfect" layups - A "Perfect" layup is full speed and does not touch the rim
· 2 "Perfect" FT's - A "Perfect" FT hits only net
Shoot until you have 5 & 2 Perfect

8) Elbow Drill
· Move from elbow to elbow at game speed
· Catch, square, and shoot 5X each elbow
· Add Shot fake 3X each elbow and drive for layup or jumpshot.

9) 5 Free Throws

10) 1 Wind sprint (Suicide) in 30 Seconds. (Build to 3 sprints with 2 Free Throws after each)

11) 10 Free Throws

Upon completion of this program, you should be extremely tired.  As your conditioning improves, you will make a higher percentage of shots.  Keep track and watch your improvement!  Don't hesitate to add drills you discover at camps or from other coaches.