Post Moves and Footwork Mastery: Drop Step, Up-and-Under & Mikan Drill
Build dominant low-post players by drilling the drop step, up-and-under, and Mikan sequences — the three foundational footwork patterns every big needs to score consistently in the paint.
Equipment Needed
Overview
The Post Moves and Footwork Mastery drill is a structured, progressive session designed to develop reliable low-post scoring ability in centres (5) and power forwards (4). It targets three core footwork sequences — the drop step to power layup, the up-and-under, and the Mikan drill — which together form the complete vocabulary of modern post play. These moves are not optional extras; they are the foundation that allows a big to operate efficiently in the 5.8 m × 4.9 m FIBA key against any defensive scheme.
Use this drill at the start of any session where post play is a focus, or as a standalone 20-minute block during pre-season to build muscle memory before introducing live defenders. It is equally effective as a warm-up for big-man-specific individual workouts. The drill scales cleanly from beginner to advanced, making it appropriate for youth academies right through to senior club programmes.
Setup
Court: FIBA half-court (28 m × 15 m). All activity takes place within the key and the low-post zones on either side of the lane.
Equipment required:
- 4–6 basketballs (one per post player working)
- 4 flat cones (to mark the low-block positions on both sides)
- 1 coach or designated passer per group
- Optional: resistance band around the thighs for advanced footwork isolation
Player positions and grouping:
| Position | Role | Starting Location |
|---|---|---|
| 5 (Centre) | Primary post worker | Left or right low block |
| 4 (Power Forward) | Secondary post worker / rebounder | Opposite low block or high post elbow |
| 1 (Point Guard) | Passer / feeder | Top of the key or wing (approx. 6 m from basket) |
With larger squads, split into two groups — one working on each side of the basket simultaneously. Rotate every 5 repetitions so all players get equal touches. Bigs work the post; guards serve as passers and collect made shots to return the ball to the feeder.
Step-by-Step Instructions
Phase 1 — Drop Step to Power Layup (8–10 minutes)
1. Player 5 establishes position on the left low block, approximately 1 m from the lane line, with their back to the basket. They seal with a wide base: feet shoulder-width apart, knees bent, backside low, and the near arm pinning the imaginary defender.
2. Player 1 passes a sharp two-handed chest pass from the top of the key to Player 5. The pass must be catchable at chest height — a poor entry pass kills the drill before it starts. Coach Player 1 to step into the pass.
3. Player 5 catches with two hands, immediately chinning the ball (elbows out, ball held tight under the chin) to protect it. This is non-negotiable — every catch in the post starts here.
4. Player 5 reads the imaginary defender's position. For the drop step, the defender is assumed to be on the top-side (between the player and the elbow). Player 5 plants their right foot as the pivot foot.
5. Player 5 executes the drop step: swing the left foot in a wide arc toward the baseline, stepping past the imaginary defender's hip. The step should cover approximately 60–70 cm and land the foot pointing toward the basket.
6. Player 5 takes one hard dribble with the right hand toward the basket, gathers with a two-foot power stop, and finishes with a power layup off the backboard. Emphasise going up strong with two hands on the ball until the last moment of release.
7. Player 4 crashes the offensive glass from the opposite block. If the shot is missed, Player 4 tips or powers it back up. Collect the ball, return to Player 1, and rotate.
8. After 5 reps on the left block, switch to the right block and repeat, now using the left foot as the pivot and dropping the right foot toward the baseline.
Phase 2 — Up-and-Under Move (8–10 minutes)
1. Player 5 sets up on the right low block. Player 1 enters the ball from the wing (approximately 45° angle, 5–6 m from the basket).
2. Player 5 catches, chins the ball, and pivots on the right foot to face up toward the lane (a face-up pivot, also called a "drop pivot").
3. Player 5 executes a convincing shot fake — ball goes up to eye level, knees dip slightly, head comes up. The fake must be believable. Tell your players: "Sell it like you're actually shooting."
4. As the imaginary defender rises to contest, Player 5 takes a long under step with the right foot, swinging it low and across the defender's body toward the opposite side of the basket.
5. Player 5 takes one dribble (or zero, if already in range) and finishes with a left-handed layup on the opposite side of the basket. The key coaching point here is keeping the ball low and protected through the under step — do not let it rise above waist height during the move.
6. Repeat 5 times from the right block, then 5 times from the left block (pivoting left foot, faking, under-stepping right, finishing right-handed).
Phase 3 — Mikan Drill (4–5 minutes)
1. Player 5 stands directly under the basket, facing the backboard, with a ball in hand.
2. They shoot a right-handed hook off the right side of the backboard, landing on both feet simultaneously (a power landing).
3. Without pausing, they step to the left side, catch the ball before it hits the ground (or off the net), and shoot a left-handed hook off the left side of the backboard.
4. Continue alternating for 30 seconds, counting made shots. A score of 10+ made in 30 seconds is the target for intermediate players. Advanced players aim for 14+.
5. Rest 30 seconds, then repeat for 3 total sets. This builds the ambidextrous finishing and footwork rhythm that underpins all post play.
Key Coaching Points
1. Chin the ball on every catch. The moment the ball arrives in the post, it must come up under the chin with elbows out. This single habit eliminates the majority of post turnovers caused by reaching defenders and strip attempts. Drill it until it is automatic.
2. The pivot foot never moves. Before any post move begins, the pivot foot must be clearly established and must remain planted until the player is in their gather step. Travelling violations in the post almost always come from an early or sliding pivot foot. Walk through the footwork slowly in the first few reps of every session.
3. Drop step with the hips, not just the foot. A drop step that only moves the foot is easy to defend. The entire hip must swing through, creating separation. Cue: "Lead with your backside, not your foot."
4. Shot fakes must be complete. A half-hearted fake fools no one. The ball must reach shooting height, the knees must dip, and the eyes must look at the rim. Incomplete fakes are worse than no fake at all because they telegraph intent.
5. Finish with two hands until the last moment. On the power layup, players should hold the ball in both hands through the gather and only release to one hand at the peak of the jump. This protects the ball against shot-blockers and improves control.
6. Stay low through the entire move. Post players who stand tall lose their base and become easy to push off the block. The entire sequence — catch, pivot, step, finish — should be executed with the hips below the defender's hips. Cue: "Stay in the mud."
Common Mistakes
1. Catching the ball away from the body. Players reach for the entry pass and catch it with extended arms, making it easy to strip. Correct by requiring every player to catch with bent elbows and immediately bring the ball to the chin. If a player catches incorrectly, stop the drill and reset.
2. Rushing the footwork sequence. Young or inexperienced post players hurry through the steps and lose their pivot foot or travel. Slow the drill down to half speed for the first 3–4 reps of each session. Speed comes from correct repetition, not from rushing.
3. Dropping the ball during the shot fake. Players dip the ball below their waist during the fake, which is both a travelling risk and a weak fake. The ball should go up during the fake, not down. Cue: "The fake goes to the ceiling, not the floor."
4. Finishing with one foot on the power layup. The power layup requires a two-foot gather for strength and balance. Players who finish off one foot in traffic get their shots blocked or altered. Insist on the two-foot power stop before every finish in this drill.
5. Ignoring the weak-side block. During the Mikan drill, players drift away from the basket and begin shooting from too far out. Keep a cone or marker directly under the basket and require players to land within 0.5 m of it on every rep.
Variations & Progressions
Progression 1 — Add a Live Defender (Intermediate to Advanced). Once the footwork is clean without a defender, introduce a passive defender who provides token resistance (no stealing, no blocking, just body presence). Progress to a semi-active defender who can contest the shot but not steal. Finally, run the drill with a fully live defender. This three-stage progression ensures players never develop footwork that only works in isolation.
Progression 2 — Read-and-React Entry (Advanced). Rather than pre-determining which move to execute, Player 1 calls out the defender's position verbally just before the entry pass ("top side!" or "baseline!"). Player 5 must select the correct move in response — drop step if the defender is top-side, up-and-under if the defender is baseline-side. This bridges the gap between drill work and game decision-making.
Variation 1 — Mikan to Post Move Combo. Player 5 completes 4 Mikan drill reps, then on the 5th rep catches the ball, steps to the low block, and executes either a drop step or up-and-under finish. This trains the transition from rhythm movement to decisive post action and closely mimics the chaos of live post play.
Age Adaptations
| Age Group | Modifications |
|---|---|
| Under 10 (Mini Basketball) | Use a size 5 ball and lower the basket to 2.60 m if available. Remove the shot fake entirely — focus only on the Mikan drill and a basic drop step with no dribble. Allow 2 dribbles before the finish. Emphasise fun and repetition over technique. |
| Under 12 | Introduce the chin-the-ball habit and the pivot foot rule explicitly. Run Phase 1 (drop step) only. Use a size 6 ball. Allow players to watch a slow-motion demonstration before attempting. Keep sets short (3 reps per side) to maintain attention. |
| Under 14–16 | Introduce all three phases. Begin to add the passive defender in Phase 1 after the first session. Introduce the read-and-react variation. Use full-size ball (size 7 for boys, size 6 for girls per FIBA regulations). Set measurable Mikan drill targets (8+ made in 30 seconds). |
| Open / Senior | Run all phases at full speed with live defenders. Incorporate the combo variation. Add a conditioning element: 3 Mikan sets with only 15-second rest intervals. Hold players accountable to finish quality — no layups off one foot, no chin violations. |
