Defend
Great post players can defend on the ball, keeping themselves between the basket and ball. Rarely do they leave their feet to give up a foul, or position. Great defensive positioning also contributes to better rebound position and keeping them in the game by avoiding foul attrition, a common problem amongst average low post players.
Catching the ball in the low post
When catching the ball in the low post, always come toward the ball, catching it with a little hop so that you can jump stop upon receiving the pass. This will allow you to be able to move in either direction after receiving the ball.
Position in the Low Post
When you are on offense in the low post you need to make the defense play you on just one side. The offense wants to keep contact with the defense and once he has established his defensive position, pin him there and make him stay where he is. Be big and wide and always give a "target hand" so your teammate knows where to pass the ball.
Chin the ball
Great post players chin and keep the ball up in a position of strength. The only time the ball comes down is a low-explosive-power dribble into an open space behind a defender, or down between the post players own legs where it is the most difficult to have a ball wood-pecked out by a pesky defender. The time the ball is low and exposed is very limited in great post players, less so in the average post player who often holds the ball like they are carrying a water balloon.
Fight for position
Fight for position but do not waste movement. Do not give up position unless to take advantage of the defense. We want our low post to line up above the block - splitting the second and third free throw lane spaces.
BUST IN
¡°BUST IN¡± when you are side-fronted by a defender¡¯s arm. KNOCK the defender¡¯s arm away by raising BOTH arms (hands) toward the ball and stepping over the defender¡¯s top foot. Knock the defender¡¯s arm away from below.
Hustle
Great post players hustle back on defense in transition and never let either the post player they are defending nor their other low post teammate?s beat them up the court. Getting back every single time enables early transition defenders to keep pressure on the ball reducing rapid ball movement which might isolate an open offensive player in transition.
HIP-AND-ROLL
¡°HIP-AND-ROLL¡± when fronted. On the lob pass maintain contact with the fronting defender with your hip. See the ball. Put BOTH hands in the air as a target. Let the pass be thrown. As the passed ball is DIRECTLY above the fronting defender¡¯s head give the fronting defender a slight nudge with your hip ¡°as you start your jump to catch the ball with two hands.¡±
"Hide" behind defenders
Great post players know how to hide behind defenders eyes, make them turn their heads, and get the defender goofy footed to create quick flash post chances in very high percentage scoring areas. Their activity is purposeful and not wasted. Staying active does not mean just constantly moving with high energy for no purpose. It means playing an active chess game with their individual, and against an inspired team defense to find those "moments of opportunity".
Seal Defenders
Great post players know how to use their back side to position and seal off defenders from getting good defensive position. Not only that but they are intelligent enough and skilled at baiting even the best defenders into fighting for a seemingly desired position, only to gain a better offensive position and chance of scoring from a more effective angle or position near the basket.
Two-Hand Target
Give a ¡±Two-Hand Target¡± and protect the target area by effective use of the body.
keep contact
Prevent or inhibit movement by the defense by keeping contact with the defender. This is called ¡®pinning¡± the defense. The post must get at the defender¡¯s legs; he cannot allow the defender to get at the pass.
Strong and Soft
Great post players has soft hands and strong arms. The ball lands on their finger tips like a butterfly on a flower but sticks like velcro. This comes from well developed finger strength, good hand-eye coordination, and excellent technique in keeping the elbows pointed out to press the ball inward. To test this yourself, hold the ball on your finger tips between the palms of your hands. Then extend both arms out forward as if you were handing the ball to someone underhanded. Have anyone try to slap the ball out of your hands in this position. It?s relatively easy. But put your elbows
Talk on Defense
Great post players talk on defense and move their feet to support the defensive perimeter. They call out screens well before they are set and adjustments when the angle or location of a screen changes. They also keep light on their feet and active to show and release, or trap on tough perimeter pick and roll screens. They rarely come late to support the pick and roll screen hanging their perimeter defenders out to dry.
Pin the defense
Don¡¯t release the defender from your rear too soon when the defender is playing behind. Release after the ball has been passed and is nearly to you depending on the speed of the pass and the position of the defender. Nothing frustrates a coach or a passer more than for the post to be posted up strong and then on the pass have the defender step around the post and get a hand on the ball. If the post has position he should not let the defender around him. He must fight with his feet to win the ¡®foot-war¡±, using short choppy steps to maintain his ¡°pin¡± until releasing to catch the ball at the proper time. The post uses the same techniques as if blocking out for a defensive rebound.