Power forward drills — by age group

Power forward drilling has been completely rebuilt over the last 20 years. Stretch shooting first, screen-setting second, pick-and-pop third, rebounding and switching fourth. Athletes who train the position the way it was trained in 2005 — back-to-the-basket post work as the primary focus — are training for a position that effectively no longer exists at varsity.

How to use this library

Find your age group below. Catch-and-shoot is the foundation at every level for the modern 4 — non-shooters collapse spacing and get pulled by coaches who want a stretch option. Screen-setting comes next, because pick-and-pop volume depends on real screen contact. Rebounding and switching layer on top as the defensive backbone.

Each drill page covers the demo, the developmental notes for the age, the coaching points, and the most common mistakes. Power forward drills should pair shooting and contact work in the same session — the 4 has to be both a perimeter shooter and a physical interior player, often on the same possession. Drill the combination, not just the components.