A “post route” is a football receiving route: run downfield, then break toward the goalpost, as shown in CoachUp’s demonstration. If you mean getting open near the basket in basketball, practice a duck-in and seal: cut into a receiving position, then keep your body between the defender and the passer long enough to catch the ball.
You can rehearse the footwork alone; a passer and defender are needed to test whether you actually get open.
Set up the receiving position
You need a ball, a flat practice area and two chalk or tape marks. A basket is optional for this footwork practice.
- Mark a receiving spot beside the low block, the lane marking near the baseline. Without court lines, imagine the basket and lane, then choose a spot beside the lane near the basket.
- Picture a passer on the same-side wing—the perimeter area outside the lane.
- Mark an imaginary defender behind your receiving spot, on the side away from that passer. The passer, your receiving spot and the defender mark should roughly line up, in that order.
- Start one or two strides away from your receiving spot, outside the lane.
This setup rehearses a defender behind you, not every possible post coverage. Your goal is to arrive balanced, with your body between the imagined defender and the passer.
FIBA’s WABC Level 1 coaching manual, section 2.8.2, teaches post positioning through fakes, changes of direction and speed, balanced footwork and a target hand away from the defender.
1. Walk through the cut and seal
Begin without the ball.
- Bend your knees slightly and keep your head up.
- Take a small setup step away from the receiving spot.
- Change direction and step into the available space beside the defender mark.
- Use a reverse pivot—step backward around one planted foot—to place your back toward the defender mark and your chest toward the wing. Look over your shoulder before turning.
- Settle into a stable stance. Show a target hand on the side away from the imagined defender.
Keep the pivot controlled rather than spinning through several extra steps. If reverse pivots are unfamiliar, work through the solo footwork progression first.
Checkpoint: Complete five repetitions on each side, finishing in a stance you can hold for two seconds without stepping or leaning. These holds are balance checks, not a cue to wait two seconds for a game pass.
2. Add a change of speed
Repeat the same movement with a slow setup step and a quicker cut into position. Stop under control; do not let the faster approach carry you past your receiving spot.
In play, time the duck-in for when the wing player can deliver the ball. Cutting early and waiting gives the defender time to recover. Basketball HQ’s post-seal guide emphasizes coordinating the seal with the entry passer’s readiness, particularly as the ball moves around the perimeter.
Checkpoint: Make five quicker repetitions per side with the same balanced finish as your walking repetitions. Increase speed only while that finish stays consistent.
3. Rehearse the catch separately
For this stage, start stationary at the receiving spot, holding the ball in your balanced stance. Do not carry the ball through the cut.
- Toss the ball gently upward in front of you.
- Catch it with two hands while keeping both feet planted.
- Protect it close to your body and look toward the basket before choosing a move.
This practices catching without losing your stance. It does not reproduce a wing entry pass or test your seal against contact.
Checkpoint: Complete five catches per side without chasing the toss, narrowing your stance or dropping your eyes. Shorten the toss if it pulls you out of position.
Test the timing—and fix the common mistake
With a passer on the wing and a defender behind you, repeat the cut at walking speed first. The passer should feed your target hand only when the passing lane is clear. Establish position with your feet and body; do not push, hook or drag the defender.
Common mistake: leaving the seal too soon. Turning or stepping toward the passer as the ball is released can free the defender to reach around you. FIBA’s post-positioning guidance identifies this exact error.
Correction: Stay balanced between the defender and the ball until you secure the catch. If the passer cannot reach your target safely, reset or change the passing angle rather than forcing the entry.
Live checkpoint: At low pressure, complete five entries per side with a clear passing lane and a balanced catch, without pushing the defender. Then increase the defender’s effort. If the defender repeatedly reaches around you, return to slower repetitions and check your body position before adding speed.