How a power forward should train

Vertical jump

Directly trains your standing vertical leap.

Barbell back squat

The foundational lower-body strength lift — carries over to every sport.

Standing broad jump

Horizontal power that transfers to acceleration and contact.

Standing calf raise

Stiffer, stronger calves protect the Achilles and add spring.

Setup: A hoop and a ball.

1. 1. Finish a right-hand layup off the left foot, rebound before it lands.
2. 2. Step across and finish left-handed off the right foot.
3. 3. Stay under the rim, continuous, no dribble.

Volume: 4 × 20 makes

Coaching point: Use the glass every time. Footwork, not hands, is what this trains.

Make it harder: Reverse Mikan, then add a contact pad on the finish.

Setup: A hoop, a ball, a partner.

1. 1. On the shot, find your man and make contact first.
2. 2. Hold the seal, then go and get the ball at its highest point.
3. 3. Land wide and chin it.

Volume: 5 × 8 reps

Coaching point: Contact then ball. Everyone who jumps first loses the rebound.

Make it harder: Two attackers, so you have to pick and seal the right one.

Setup: Two players, a ball, a hoop.

1. 1. Set the screen, hold it, then roll hard to the rim.
2. 2. Handler reads the defence: pull up, drive, or hit the roller.
3. 3. Run each read deliberately so all three are available.

Volume: 3 reads × 8 reps each

Coaching point: Come off the screen shoulder-to-shoulder. Space between you and the screener is where the defender gets through.

Make it harder: Add live defenders and let them choose the coverage.

Setup: A hoop and a ball. A chair or cone as a marker on the block.

1. 1. Start with your back to the basket on the block, ball held high and tight.
2. 2. Drop step baseline, one dribble, finish with a jump hook off the inside foot.
3. 3. Repeat over the other shoulder with the middle drop step.

Volume: 5 × 8 each shoulder

Coaching point: Ball above your shoulders the whole way. Bringing it down in the post is how guards strip you.

Make it harder: Add a defender's arm with a pad, or make the read off which way the chair is placed.

Setup: A hoop and a ball.

1. 1. Throw the ball off the backboard and catch it at the highest point you can reach.
2. 2. Land balanced, chin the ball, then go straight back up off two feet.
3. 3. Keep it continuous — the ball should not touch the floor.

Volume: 6 × 10 taps

Coaching point: Catch it high and land wide. Rebounds are lost by the player who lands narrow and gets pushed off balance.

Make it harder: Alternate the side of the board, or finish every set with a putback off the glass.

Setup: A hoop, a ball, and a wall or target to the side.

1. 1. Take the ball off the board, land, and pivot to face the sideline in one movement.
2. 2. Throw a two-handed overhead outlet to the target.
3. 3. Sprint three steps up the floor after the pass before resetting.

Volume: 5 × 8 outlets, alternating pivot foot

Coaching point: The turn is the speed. A big who rebounds and then looks has already lost the break.

Make it harder: Move the target further up the floor, or throw it off one foot as you land.