Basketball: Post up position

Make a pass off to your left whilst moving forwards. Arm should follow the path of the ball to ensure correct trajectory.

Step with your left foot and pass off the left hip against a wall 3 m away. Make the pass return so you can catch without having to move. Then step backwards and into position to repeat the exercise.

Arm loops behind the back with the ball. Release the ball when the arm is behind the back and beyond the spine to get the accuracy on the pass.

Stand about 10 feet away from a wall. Pass the ball around your back so it bounces back on your front side. Once you catch the ball again, you wrap it around your back again and continue the drill in the same way.

When you collect the ball, set your feet wide apart, bend your knees to form a strong body position to be able to put maximum power and control on the pass.

Step forwards with one foot. As the weight transfers forward make a chest pass by extending your arms at chest height and bounce the ball in between you and the player to whom you are passing.

Make sure hands are behind the ball and that your elbows are not all the way out.

Start with legs shoulder width apart. Step forwards. As the weight is transferred forwards make a chest pass, pushing the ball out from the chest and releasing the ball when your arms are fully outstretched. The transfer of weight gives extra power.

Begin with bent knees and push up through the knees when passing Wrists should point outwards following the completion of the chest pass, to increase control, direction and power

Imagine that you have caught the ball out in front of you. You would then absorb the momentum of the ball by bringing in the ball to your chest, bending the knees. This also helps to protect the ball from defenders and gives you a stable platform. Bringing the ball up your chest in an upward arc, release the ball out level with your chest, arm outstretched.

Starting with bent knees transfer the body weight upwards. Move the ball in an upwards arc up the chest. Extend the arms and make the chest pass level with your chest.

Players work with a ball each and pass the ball against the wall so that the wall bounce passes the ball back to you. Repeat.

One player dribbles forwards, the other runs. Stop at a middle point and exchange the ball.

This pass is used when you are being closely guarded. The passer will step to the side of the defender, keeping the ball on their hip away from the defense. The passer will then push the ball and flick their wrist to the target.

Keeping the ball in triple threat position. The player will forward pivot. Then finish with a 2 hand over head pass.

Start with the ball by your him. Arc your arm up and over your shoulder. You should release the ball in front of your face for a flat pass, or further towards your shoulder for a more elevated pass.

Single-handed pass. Start with the arm cocked back behind the shoulder. The arm goes straight over the shouler. Arm should follow the path of the ball for maximum accuracy and power.

Use a mirror or window to look at your form and technique. Whether it is passing, shooting or dribbling.