Hook Shot

Starting with the Hook shot being the most prominent shot for a post player. We get right into it.

Workout: Perform 10 makes from each of the three spots in the post (left block, mid-post, right block) with your strong hand.  And then do this again with your weak hand.  If you want to make things more difficult then alternate your makes between using the glass or just swishing the ball without the glass.

Rest: Make 3 free throws.  

Speed of movement: Try to perform these at game speed imagining that there's someone guarding you, so not slowly.  However, if you are just learning the move then it's okay to go a little bit more slowly at first until you get the hang of it. 

Important Detail: Toss the ball out without letting it bounce and fight for your feet when you catch it, so you can have either foot to pivot off of.

put-back off a rebound

A bad habit for Forward is to bring the ball down when they grab an offensive rebound.  The pesky little guards have their hands ready down there, so beware.  Keep the ball above your head when you grab the offensive rebound and go straight back up.

Workout: Make 5 on the right hand side with the right-hand. Then make 5 on the left side with your left hand. Finally, throw the ball over the rim when you're standing in the center and swish the ball back-in (without using glass).

Rest: Make 3 free throws.

Speed of Movement: Pogo Jump off the ground as fast as possible