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Having good footwork is pivotal for post players in basketball for several reasons:
1. It allows post players to establish their position close to the basket, making it easier for them to receive entry passes and score efficiently.
2. It enables post players to make quick and decisive moves, allowing them to create scoring opportunities and outmaneuver defenders.
3. It also helps post players maintain balance and stability, which is essential when facing physical defense in the low post.
These are just three of the reasons why mastering footwork should be an essential part of every post player’s practice program, which will allow them to excel in the paint and become more effective scorers and playmakers for their team.
But it can be challenging to find effective basketball footwork workouts. Firstly, there is a wide range of drills available, and it can be difficult to determine which ones are truly effective for improving footwork. Plus, the effectiveness of a footwork drill can vary depending on the skill level and playing style of the individual player. Some drills that are utilized may not adequately simulate game-like situations, making it harder for players to transfer their improved footwork from practice to actual games.
Thankfully there are trustworthy coaches out there who have proven time and time again through the success of their teams and individual post players that their drills and techniques are effective. We have pulled post player footwork drills and instructions from three highly respected basketball coaches, that are guaranteed to help improve your big men’s skills when navigating the paint.
Dave Severns - Positioning Target Feet
Dave Severns is currently a basketball scout for the Indiana Pacers. Before that, he spent 14 years in the NBA as Director of Player Development for the LA Clippers from 2010-2016, Director of Player Development for the Chicago Bulls from 2008-2010, and Pro Personnel Scout for the LA Clippers from 2016-2021.
While Coach Severns’ ‘Elite Post Play’ course doesn’t detail a specific footwork drill, he goes into depth about where and how post players should be catching the ball in the paint, which is crucial when deciding which post moves and footwork to implement.
Coach Severns explains that the block is the measure is where post players will want to post up. They never want to be below the block because there isn’t enough space there to receive a pass and execute a post move. Instead, they should always be at or somewhere in front of the block.
Another important aspect of paint positioning is that the big man always wants to have their chest squared up to the passer.
One thing that Coach Severns hates seeing is a lazy post player who isn’t working hard to position themselves correctly to receive the ball and/or execute offense when they do get a pass. This is why he says all post players must keep a firm, wide stance and their hand in the air at all times, in order to assert their positioning and prepare to execute.
Christian Mueller - Shot Fake Mikans
Former volunteer assistant coach Christian Mueller rejoined the UIW women’s basketball staff after a one year hiatus as the top assistant coach during the summer of 2013.
Mueller was a volunteer assistant for the Cardinals during the 2011-12 season when the team went 16-13 and advanced to the Lone Star Conference title game. Previously, he has been a women’s basketball college coach for eight years working at the NCAA Division I, Division II and NAIA levels.
Mueller’s specialty is coaching post play. And in his ‘No Moves Needed’ course, he discusses why the Shot Fake Mikans drill is crucial for post players looking to improve their footwork when shooting in the paint.
When executing a shot fake, players want to be careful to not use too much of their body to exaggerate the fake, because that won’t look like their actual shot and therefore won’t fool defenders. Instead, they’ll want to only move their upper half like keeping their knees in an athletic position.
While there are many reasons why the mikans drill should be used by every post player, a main one is because it reinforces proper footwork in the paint if the player isn’t being lazy with their feet. Because each shot demands a slightly different set of footwork, a coach should always be looking at their player’s feet when doing this drill rather than looking at their shot.
Ido Singer - Drop Step, Top Foot
Ido Singer is a former professional basketball player and a college coach with 10+ years of experience at the High School, Division 3, NAIA, and Division 1 levels. Ido has served in many roles, most recently serving as an assistant coach at the University of North Carolina Greensboro for the past 3 years.
Coach Singer’s ‘30+ Footwork Drills Every Player Should Master’ course details a drill that starts with a player in the middle of the paint, with a ball positioned about halfway between the block and the elbow and a few feet outside of the paint.
Once the player goes and grabs the ball, they’ll want to be sure their top foot is the first foot that moves, and it’s going directly toward the basket. The important part here is that the player isn’t making any false steps with their back leg, nor should they be taking their front foot anywhere other than straight at the basket.
In addition, there should be no dribbling in this drill. The post player should keep the ball at shoulder length or higher as soon as they pick it up from the chair.
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It’s another week of looking at some possible adjustments, tweaks, and wrinkles to keep your offense and defense rolling.
We are hitting mid-season and teams have gotten a chance to see what you do. They are studying you on film and trying to hone in on your tendencies. The last thing you want is your offense to bog down.
Finding a way to pick up a chunk of yardage or even a touchdown at a critical time can help propel your team towards its goals.
Adding a screen to what you already do can be a great way to get an explosive play and break a tendency. If you already run screens, you can make your screen game more multiple or add a screen to some of your best runs, passes, or even add to a wrinkle that you have already added.
In all of football, I believe that the Cleveland Browns are the best executing their screen game, and also the most creative. What makes their screen game so good beyond the execution is that they run their screens off of runs, passes, play actions, and even gadget plays that they have run before.
We will share some ideas for exactly how to do that.
Joe Davis, the offensive coordinator at the University of Albany, has a solution that can make the screen game an explosive part of any offense.
Davis has Albany’s offense rolling as they have seen significant improvement in just about every offensive statistical category. For Davis, designing an offense for player success is a priority. He’s applied that to the screen game.
Davis likes the screen game for several reasons:
It creates an extension of the running game
It provides the quarterback confidence with easy completions
It creates momentum and rhythm for the offense while getting the ball to playmakers quickly and without downfield reads for the QB
Touches! Any player can get a touch in the screen game with Davis’s concept
Consistency for the offensive line - multiple screens with the same rules for OL
Davis talks about what he looks to accomplish in the screen game in this video (click on image fo video):
Davis incorporates screens to every skill position on the field. They utilize some of their best offensive plays to create a defensive reaction to stop that play while allowing space to be created for the screen runner.
An example of that is the tight end throwback screen off of their sprint-out look shown in this video (click on image for video):
Finding a way to get the most out of every concept you install into your offense this year can create a distinct advantage for your team. The creativity is on you as the coach. Think about how you can tag this into your best plays whether they are run or pass.
Don’t have a screen concept in? Not a problem. The shallow screen can provide huge benefits without having to involve your offensive line.
Josh Herring, the offensive coordinator at Jones County High School in Georgia (2019 state semifinalist), utilizes is the shallow screen which they call “Police.” It’s a concept that was popularized by Oklahoma State about a decade ago and is based on a basic shallow utilized in the air raid offense.
The Benefits of Shallow Screen
It’s a throw that is short and requires no read. That means it’s good for the experienced quarterback as well as the backup who might have to come into a game unexpectedly
To a defense everything initially shows that it is a drop-back pass. There are no linemen releasing to get downfield, so there isn’t a key to defeat a block to beat the screen so it doesn’t even matter that the defense is yelling “watch the screen.”.
For the quarterback, the thinking is out of his hands. He needs to get eyes downfield first and then throw underneath. The complicated reads are removed, allowing for a dynamic player to have the ball in space with blockers.
This is an effective strategy when facing teams who get into their drops well, even teams that play drop eight.
Key Coaching Points
The wide receiver should aim at the feet of the defensive line and come straight down the line. He will “flush” at the center going behind the line of scrimmage. The key to any variation of this is that the blocks are legal because the ball is thrown to a shallow runner behind the line of scrimmage.
The quarterback is looking at routes downfield to be sure defenders are moving, then he can come down to the shallow runner for the throw.
Three of the receivers have specific blocking points and assignments which springs the shallow runner into space where he can make plays. The assignments are explained by Herring in the video.
On the defensive side of the ball, let’s look at two simple concepts that can help you neutralize an offense. Let’s start with the secondary.
Steve Specht is one of America’s top high school coaches and his ability as a teacher of the game shines through. He utilizes a strategy that can be applied in every defense to take away a star receiver regardless of where he may be aligned.
The first step in the process is to identify the key receiver. In this video, Coach Specht explains how it is done with them using two types of ID, “snake” and “mouse.” (Click on image for Video):
From there Coach Specht has different rules for how they will defend a single receiver, a #1, #2, or #3. He notes that this concept can be utilized with any type of defense. Here he explains how they will defend the single receiver (Click on image for Video):
For more on how to defend #1, #2, and #3 go here.
The next aspect of causing havoc for an offense, especially the line is to move.
Dave Cohen at Wake Forest has to face some very tough offensive linemen on his schedule. His years of experience have taught him how to beat those bigger, more physical offensive lines. He teaches two simple movements and techniques that allow his defensive linemen to win the line of scrimmage.
The other effective way he likes to cancel gaps is with a stunt which he calls Tex. It allows them to solve issues with corner force and allows for a cut-back player.
The problem is that with a normal stunt you will lose the corner force vs. a Gap Scheme. This provides an answer. He explains the concept here (Click on Image for Video):
Maybe these weren’t the exact answer you needed right now, but hopefully, it provides some food for thought on how you can make some adjustments to keep your units performing at a high level.
In addition, you can be thinking ahead about what your answers would be to these adjustments if you ended up facing them.
Good luck with your preparations this week.
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Even the most naturally talented pitchers can fall short of their potential when mechanical flaws undermine their performance.
The relationship between pitching mechanics and that pitcher’s success on the mound is both complex and fundamental to the art of pitching. Elite pitchers possess an integrated system where body movements work in perfect harmony.
When mechanical issues arise, they create a cascade of problems that can limit velocity, reduce command, increase injury risk, and diminish pitch effectiveness.
The kinetic chain in pitching requires precise sequencing—energy transfers from the ground through the legs, hips, torso, shoulder, elbow, and finally to the fingertips. Any disruption in this sequence compromises performance. Common mechanical issues include:
- Inconsistent release points leading to command problems
- Improper weight transfer, reducing velocity potential
- Flying open with the front shoulder, causing arm drag
- Insufficient hip-shoulder separation, limiting rotational power
- Timing discrepancies between lower and upper body movements
Movement on the mound is particularly critical. A pitcher's delivery begins with their stance and initial movements toward home plate. The stride, direction, timing, and body position during this phase establish the foundation for everything that follows. Inefficient movement patterns force the arm to compensate, often leading to decreased performance and increased injury risk.
The most successful pitchers in baseball history have combined natural talent with mechanically sound deliveries. Their movements appear effortless despite generating tremendous force because they've mastered the biomechanical principles that optimize performance.
Ultimately, mechanical refinement represents the bridge that allows raw talent to manifest as consistent excellence on the mound. Regardless of natural ability, pitchers who fail to address mechanical flaws will always perform below their true potential.
Of course, MLB pitchers have come closer to mechanical mastery than anybody else — except perhaps those MLB pitchers who have gone on to become pitching coaches at the highest level, who have both learned and taught pitching mechanics to the world’s best baseball players.
And that’s exactly what Juan Nieves has done. Nieves played for the Milwaukee Brewers from 1986 to 1988 and threw the first no-hitter in Milwaukee Brewers history. After his playing career ended, he helped lead the 2013 Boston Red Sox to a World Series title as pitching coach.
Coach Nieves’ ‘Movement Based Pitching Techniques’ clinic is designed to break down the pitching delivery into focused, trainable movement patterns using a full progression of over 60 specialized drills, grouped by key areas of development and meant to train the body to move efficiently, explosively, and athletically—the way elite pitchers are built.
We have pulled four of Coach Nieves’ drills and included them as a snippet of what his full clinic can offer you.
Figure 8 Drill
The first of Coach Nieves’ drills is an arm path drill called the figure 8, which is for pitchers to create less than a 90-degree elbow lead.
The drill begins with the pitcher in their separation position, which simulates when their hands separate during their delivery. They’ll then mimic throwing to the plate, but instead of releasing the ball, they’ll do a figure eight motion with their throwing arm once before getting into their throw (which can be into a net or a fence).
It’s also important that the pitcher find their rhythm with their lower body while going through their motion.
This is a great pattern for them to be more loose, fluid, and whippy with their arm action and overall delivery.
Hinge Slide Drill
The next drill of Coach Nieves that we’re sharing is the Hinge Slide drill, which requires that a pitcher remove their front shoe (they also need to be on turf, grass, or another surface that will allow their foot to slide) and start in their set position.
From there, the pitcher will slowly slide forward with their front foot while keeping their body weight on the back foot. They will do this until they reach their separation position, at which they’ll come back to their set and begin again.
The goal here is to feel that hinge slide with the back foot, which will help a pitcher better understand how to generate and sustain force (and thus velocity) with their back leg through their delivery.
Front Shoulder Closed One-Legged Throws
The next of Coach Nieves’ pitching movement-based drills focuses on coordination and hip movement, ensuring that a pitcher isn’t over- or under-rotating during their delivery.
To address this, the pitcher will be in a set throwing position with their glove arm facing a net (meaning they’re looking to the side). They’ll then lift this leg off the ground and let it swing (while still maintaining their balance) as they make a throw into the leg, which will require them to rotate their hips.
Scap Retraction Drill
Lastly, Coach Nieves’ scap retraction drill is great for pitchers who, in his words, “put the pinball back” in their throwing motion, which is another way of saying a pitcher who isn’t activating their scaps properly during their delivery.
For this drill, the pitcher will be in their set position, with their glove hand facing the net, with their throwing arm fully extended in front of them. From there, they will bring their throwing arm back as far as possible without losing their natural elbow bend, then rotate and throw into the net.
As Christian counselors, we get asked that question all the time. Part of our focus is helping people get free from demonic strongholds and bondages and this is an important issue. Often, clients will ask about demonic oppression and how that differs. We will address that issue in this article. Let me say that, in fact, we never pray for deliverance unless we are certain that the person is a Christian. It’s one thing to get free. It’s another matter to stay free. People will not be able to remain free unless they have the power of the Holy Spirit in them. This comes when they are born again. This anointing is necessary to defeat the enemy.
In general terms there is a significant difference between possession and oppression. Possession implies “ownership”. One can own a house and that house can be infested by termites. Do the termites “possess” the house? It is not a perfect analogy but the parallel is clear. Christians be demonically oppressed but not demon-possessed. The following discussion will lay the groundwork for clarifying that distinction.
Man is a trichotomy or three-part being: spirit, soul, and body.
Genesis 2:7 says “And God formed man of the dust of the ground (body), breathed into his nostrils the breath of life (spirit), man became a living soul (soul).”
The very first commandment Jesus gave us is contained in Mark 12:20: “And thou shalt love the Lord thy God with all thy Heart (spirit), and with all thy Soul, and with all thy Mind (soul), and with all thy Strength (body).”
When we became born again, our spirit man was born again. II Cor. 5:17 states “Therefore if any man be in Christ, he is a new creature; old things pass away; behold all things become new.” Our spirit man becomes a new creature and the Holy Ghost seals it. Demonic spirits cannot touch that part of us. John 3:6-7 says that “Flesh gives birth to flesh but the Spirit gives birth to spirit”. Our spirits are born again or made new at the time of conversion.
When we become born again (Christian), normally no change takes place in our soul and body. That is because we did not get “born again” body or soul, only a born again spirit. If you had a broken arm before you were born again, you still have it afterwards. If you had cancer before, you probably have it afterwards. If you had fear before you got saved, chances are, you are now a Christian that still has fear. If you had anger, you probably still have anger, although the Holy Spirit convicts you every time you “fly off the handle.”
Every human being has a God-given gift called a free will. We all have a right to choose or think on our own. No one can take that from us including Satan himself. Therefore, demonic spirits know they cannot possess us or take total control. We have seen one or two people that have been totally possessed, out of the thousands we have prayed for, and that’s only because they gave their will totally to Satan. A friend of mine (now a full time evangelit) spent time in a jail cell next to Charlie Manson years ago and ventured his view that he did not believe a person could be demon-possessed until he met that man!
Demonic spirits cannot possess us as Christians but they still want to gain a stronghold. What is a stronghold? It’s a portion of territory that refuses to submit to the ruling authority. It’s a military term. Satan wants to get a little territory under his influence. It may be fear, rejection, depression, bitterness, revenge, anger, also bondage of addiction, lust, pornography, or any type of perversion. These strongholds often begin when we are children. Our environment, the things we were exposed to and our inherited bloodline determine what these strongholds are. They start working on our soulish area (emotions, memory, mind, and will). These are demonic oppressions (not demonic possession) and can become so strong in our lives that they hinder our Christian walk. They split marriages and cause division in our homes, churches, and businesses.
It is also significant to note that when spirits are referenced in deliverance in Scripture, that the spirits come out of them. References include: Matt 12:43, Luke 11:24, Luke 11:14-15, Mark 1:25 and more.
Many Christians don’t acknowledge demonic influence, yet these unseen forces are working in their lives. They just can’t get the victory. Ungodly attitudes and actions certainly are not the fruits of the Spirit. They are works of the flesh, and in many cases there is a demonic spirit behind them. When people keep falling into the same trap over and over again and cannot get victory over it, that behavior is generally caused by demonic oppression. This is not from God. There is a demonic force behind it. We have seen even Christian pastors delivered from demonic spirits of pornography and perversions. These pastors were saved, filled with the Holy Spirit and were doing the works of God but were tormented and hindered until they gained freedom.
Jesus came to set the captives free, performed deliverances, trained the disciples to do it and sent them out. He also called the church to do the same (Mark 16:17). We have ministered to thousands of people, individually and in seminars, and seen them get set free. After you are set free you are able to soar with the Lord. You will mature more in the Lord in a few weeks than some have in years and able to move on to accomplish the call of God on your life (Ephesians 3:20)!
Donald J. Ibbitson, PhD, is an NCCA Licensed Clinical Pastoral Counselor at Above & Beyond Counseling Ministries . The ministry focuses on Christian individual and marriage counseling with an emphasis on deliverance ministry - helping people get free from strongholds and bondages such as addictions, perversions, fear, depression, anxiety and more.
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The popularity of Brazilian Jiu-Jitsu and shoot wrestling has led to the creation of American and Japanese mixed martial arts. This kind of full contact combat sports was originally held as a competition aiming to discover the most effective martial arts which will be very helpful in real unarmed combat situation. In 1995, the sport got its coined name by the President and CEO of Battlecade, Rick Blume, and now famously known as the "mixed martial arts". At first, the players are to follow minimal rules. As fighters executed multiple martial arts, organizers and promoters started to employ additional rules to intensify safety and secure mainstream acceptance as a sport.
With the warm acceptance from the audience and avid fans, mixed martial arts practice has spread around the globe. Adults, kids and teens have enrolled to various martial art schools that offered courses for different types of martial arts. With the purpose of learning the art of fighting, most of the students aim to become experts in this field and become professional competitors of this sport. Although this was primarily practiced almost exclusively by competitive fighters, it has become available to wide range of practitioners of any age and with varying levels of competitiveness. Martial arts courses include judo, muay Thai, taekwondo, karate, wrestling and others.
Usually, fighters train with different styles under multiple coaches or an organized fight team. Before going to complex styles and fighting techniques, players must learn the common disciplines in mixed martial arts which are gained from traditional martial arts. The following enumerates three common disciplines of mixed martial arts:
a. Stand-up fighting tactic
This discipline consists of effective stand-up striking while the fighter avoids ground fighting. This style is usually applied using sprawls to defend against takedowns. Footwork, kicking, elbowing and punching are enhanced in this style. Muay Thai kickboxing and Karate principles are usually applied in this discipline.
b. Clinch
Applied by wrestlers and Judokas, clinch fighting as well as dirty boxing are tactics used to prevent opponent from moving away into more distant striking range. This tactic is applied in attempting takedowns and striking competitor using knees, elbows, punches and stomp.
c. Ground
Another strategy to takedown or throw opponent to the ground is the ground-and-pound. An effective ground technique will let opponent obtain a top or dominant position then strike opponent with fists and elbow. This fighting tactic is aimed to attempt submission holds.
Although males dominate mixed martial arts, the sport also has female players commonly coming from Japan. Personalities such as Megumi Fujii, Gina Carano and Miesha Tate have represented women power and known as faces of women's MMA.
MMA equipment and clothing gear
To preclude the use of fighting kimono, MMA promotions have required male and female fighters to wear appropriate fighting attire. Male fighters play bare-chested and wear shorts as well as groin protectors underneath their trunks. Female fighters wear shorts and sports bras or other similarly fitting tops. Both fighters are required to wear mouth guards and rash guards. Choosing the best MMA equipment and gear must be based on functionality, style, and quality craftsmanship. Examples of quality clothing gear include Sprawl Fusion shorts, UFC fight and sparring gloves, brain pad mouth guards and grappling shin guard.
Ross is author of this article on Learning the Fundamentals of Mixed Martial Arts. Find more information about Mixed Martial Arts here.
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