Monday, November 29, 2010

Drills and Their Benefits

1) Shooting Drill:  Have players shoot ten free throws.  Give ten seconds to shoot each free throw.  The players must make take ten shots and record shots made and missed.  If the players do not reach the goal of 80 free throws made as a unit they must run laps. The players must ran laps for how many free throws they did not make missing the mark of 80.  (E.g. Ten players shooting ten shots each, they must make at least 80 free throws as a unit: if they make 65, they must run 15 laps).

2)  Lateral or side Lunges:  The lateral or side lunge targets the the gluteus maximus, medius, and minimus, the quadriceps, and the adductor muscles.  All these muscles allow the explosion effect when going for a rebound.  After the players miss the must follow through and enter the recovery phase as shown below.  Working on these lunges benefits the free throw shooter and allows them to be elusive and try to get around the defender to have a chance at getting the ball.



                                               Beginning
Middle                                                   Ending

3)  Wrist Curls:  Wrist curls work on the finger flexors of the forearms and aid in wrist strength.  Wrist strength is key in shooting a basketball because the motion should end in just movement of the wrist.  The arms and shoulders should only act as synergist helpers with the action and should not facilitate the motion.  Seen in the follow through, the wrist is in full flexion at the ending of the release of the ball.

                                     Beginning                                               Ending

Wednesday, November 3, 2010

"Practice makes perfect"

It is true, when it comes to free throws or anything for that matter, practice does make perfect.  Overall, the way to develop the skills of free throw shooting just comes with time and practice.  
For most players, you have to deal with the great amount of energy it takes to be in a basketball game, running up and down the court, switching from offense to defense.  It causes players to get tired and fatigue often.  Free throws give players time to relax and calm down, but for some players, the free throw line is a fear.
Here is one movement drill that helps players deal with the pressures and anonymity of being at the free throw line to shoot two. 
First, set up the player as if they are approaching the free throw line to shoot two free throws.
After the two free throws are shot whether they are made or not have the player grab their rebound and dribble up court and back down court. 
Have the players line back up at the free throw line to shoot two again.
Continue until you have a required amount of free throws made, for instance, continue the process until you make 10 free throws.
This drill works on increasing the players heart rate, making it more difficult for them to reach a calm state.  Doing this makes it feel like they are in a game time situation, fatigued and approaching the foul line.  It practices cooling down and trying to focus on making the free throws, it also focuses on dribbling, and rebounding.
This drill focuses upon cardiorespiratory endurance where you are doing an aerobic activity.  It focuses upon the muscles in the legs and the core or abdominals from the running, dribbling, and twisting combination.  Form is key when it comes down to shooting which is displayed in the continuation of this blog.  Speed remains a factor because you want your players to practice as if they are in a game situation where the must dribble as if they are on a fast break.   

Monday, October 4, 2010

Novice Video

Expert Video


Phase 1 - Stance

Novice

Expert
Stance
As you approach the foul line, get comfortable with your position, whether it be at the line or a few inches behind. 
The stance phase consists of the player getting comfortable.  Have both feet about shoulder width apart. Slightly bend the knees.


Scientific terminology:
Both subtalar joints, or feet, should be in an anatomical position as you approach the follow line.  Your body should be positioned in the cardinal planes.  There should be a slight flexion at the tibiofemoral joint about 20 degrees.   

Phase 2 - Preparation

The ball is then passed to the player when he/she is ready.  Some players choose to do things with the ball to get in the "groove."  Whether it be dribbling the ball or spinning it.  Some players see it as good luck or as a superstition.  It helps players to relax.

Have the less dominant hand on the side of the ball and the dominant hand on top.  Next, tuck your elbow "into" your side while holding onto the ball.  Now head up, and you are in the preparation phase.

Scientific Terminology:
Next, get in position to catch the ball.  When you catch the ball pronate the right hand and leave the left hand in anatomical positioning.  Have the pronated right hand on the top of the ball as shown above.  The hand should be on the side of the ball.  The phalanges should be horizontally abducted to hold the ball in a comfortable position.

Next, flex both humeroulnar joints, or elbows, to about 90 degrees in position keeping the ball distal to the joint.

Phase 3 - Movement





The next stage is the movement stage.  Starting off from the last step of the preparation phase you have your elbow and the ball tucked into your side. A constant could be looking at the back of the rim, or the so called, "back of the iron."  Next, you want to elevate the shoulder to where the ball rises above your head and shoot, while always focusing on the back of the iron.  The story goes, feet shoulder width apart, elbow tucked, BEND the knees, extend the arms, and wave good-bye to the ball (the release of the ball).  Notice I highlighted upon bending the knees.  Bending the knees allows you to get into a rythm and to generate some force to help in the movement of the ball.

Scientific Terminology:
The movement stage has your neck in a slight extension looking up at the rim of the basketball hoop.  Keeping both feet in anatomical position you want to flex at the knees slightly.  While doing flexion at the knees you also want to have flexion at the glenohumeral joint parallel to the ground.  Your upper extremities and the ball should be superior to your head.

The motion should occur in the sagittal plane and not break the mediolateral axis also known as the frontal-horizontal axis which is perpendicular to the sagittal plane.