Did you happen to see Erica White from LSU in the women’s NCAA semi-final game? There was a fantastic picture of her on TV, coming out of a timeout, with 7.1 seconds left in the game, down by 1 point at 45-44, with the whole world watching. The picture showed just her eyes as she stepped up to the free throw line to take those shots. She got to the line before the other players and stood there as they walked by to take their place at the line. No doubt, there were some comments made to her from the opposing team, there always are in that situation. She was ice.
The camera focused on her eyes and did not let the picture go. She stood and watched the ball in the referee’s hands. She kept her eyes on the ball as the referee bounced it once prior to throwing it to her. Erica watched it as it came to her, dribbled once, twice, looked at the rim and then shot the ball. The camera pulled back in time to see the perfect result of that level of focus – swish.
She did the same on the second shot – her eyes were the perfect picture of focus. In her mind, there was no one else in the building, just the rim, the ball and Erica. The result of the second shot was the same – swish. It gave me chills to watch it. A great athlete, totally in the zone, playing for the moment. I hope you have been there, I have only been there a few times and I will never forget each of them.
Fast forward to the Men’s NCAA championship game the next night. Check out the look on the face of the Memphis players as they are clinking their free throws and Kansas is breathing down their neck. Memphis had been ahead most of the game, LSU was never ahead. Memphis was playing to not lose the game, Erica white was playing to win it all. The face on Derrick Rose and Chris Douglas-Roberts was one of fear, they could not look up, they could not look at the ball before it came to them, they knew everyone in the world was watching them shoot those free throws.
It is important to have a routine when you go to the line. A routine that you can follow no matter what the situation, what the score, wherever you are. Erica had that routine and stuck to it, Memphis was lacking a routine to follow.When I watch players shoot free throws today I am amazed at the poor form on the line from many of them. The best men and women players that have great form all do the same basic things:
1) Line up in the right spot for their shot. This is easier to do than most people think. There is a dot right in the center of the free throw line on every court. Find it and you will find your home. Most players will align their shooting foot (right foot for right handed/left for left) with the dot and will place their feet about shoulder width apart. The front foot should be right behind the free throw line, the opposite foot about 3-6 inches behind the front foot. The reason for this stance is that it will naturally allow your body to align your arm in the proper position when shooting. Get the weight on the balls of your feet so you can raise your heels off the floor – your feet are now all set.
2) Hold the ball the same way every time. You should have a pretty good idea how to hold the ball to shoot the right way. If not, here is what I would recommend. There is a spot on the basketball called the air valve. I like to put my index finger just to the right of the valve (I am right handed). The rest of the hand fits naturally around the ball. The left hand is only a guide and is not really involved in shooting the ball – it provides support and that is all.
3) Arm motion into the wrist is relaxed. Hold the ball in the middle of your body, bend your knees slightly (the power from the shot should come from your knees, not your arms), raise the ball above your shooting eye and flick your shooting wrist. Your elbows will form an upside-down V. Relax and enjoy the shot. Leave the follow through in the air for a second. The shot is going in.
When I shoot free throws I feel more weight on my front foot than my left or stabilizing foot. I have a mental picture of the strength running right up my front foot, through my bent knee, through my arm and rushing out of my wrist as I shoot the ball. If you care to count how many times a ball should rotate in the air on a free throw, it is between 1 and a quarter and one and a half (yeah, nerds like me actually count that stuff in mid air).
How high you shoot is totally up to you but the shot should be soft enough and with enough backspin that it has a decent shot at going in if it hits any part of the rim. I recommend shooting a handful of high arc shots, regular arc and then low arc so you can decide for yourself which works best (the middle point usually works best).
That’s it. What you do before the shot is your call. I would prefer to keep it low key, so it does not become something you have to think about. I would always receive the ball from the ref, spin the ball backwards from a low point at about knee height, take a couple of quick dribbles, eye the rim, bend and shoot. I would always leave the shooting spot after each spot, because my routine was to receive the ball and then set my feet. I wanted a routine that was always the same and not moving after the first made shot takes you out of that routine. Do the same thing every time.Practice that routine over and over until it just works. You’ll be close when you no longer have to think about it. I would not stop shooting until I made at least 23 of 25 – that’s 92%.
I hope Memphis reads this page.
Good Luck,
Coach Chuck
Sunday, April 13, 2008
Tuesday, April 1, 2008
How to Develop a Great Summer Workout Plan for Your Players This Year
As a basketball coach and fan I have often asked at the end of the season basketball season banquet these words – “Basketball teams are made from November to March, basketball players are made from April to October – what are you going to do between now and October to be a better player?” I then ask what the player’s plans are for the spring and summer, out of school, seasons. I always hope that they will be playing other sports such as baseball or lacrosse and getting ready for football, but I also want them to be playing the game of basketball regularly throughout the warmer seasons.
Without a doubt, basketball is one of the most difficult sports to leave for a period of time and then to try to return to with the expectation that the dribbling and shooting touch will still be in tact – it won’t. I have developed a workout routine that seems to fit many of the players in our basketball program nicely. The program typically takes less than 90 minutes to complete and helps develop the basketball speed, strength, ball handling and shooting aspects of the game.
I also like to give out a chart to each player for them to write down how much they are playing each day throughout the spring and summer. The chart has a simple amount of time played, how many basketball workouts completed, how many weightlifting sessions attended, and how many free throws made that day as part of our goal of making 5,000 each summer and to help track percentages made and missed. I ask that the chart be kept over the summer and given back to me the first day of school. The form will also be used for pre-season evaluations prior to the start of the season so that the players know that I care about the work they do over the summer.
Here is the workout – feel free to use it as you would like.
Thanks,
Coach Chuck
SUMMER WORKOUT ROUTINE
Ball Handling –
1) Drills without dribbling (5 minutes) – Figure 8 (F&B – forward and backward), Rhythm, Slammer, Quick Drop, Round the Head/Waist/Legs (F&B), tap (high to low).
2) Drills with the dribble (5 minutes) – Figure 8, Fingertip, crossover, 2 ball drills – low, waist, alternate height – same time then alternate times. Do drills standing still then on the move.
3) Moves on the move (5 minutes) – Do while running - alternate right and left hands – crossover, spin, through legs (from the inside – out), behind the back. Keep the head up and focus on the weaker hand.
Foot Quickness –
1) Jump Rope
a) For endurance (5 minutes at ¾ speed)
b) For quickness - 3 repetitions of each set listed below - allow 30 seconds of rest between each minute of jumping – build to more reps – do these as quickly as possible.
i. right foot – 15 seconds
ii. left foot – 15 seconds
iii. alternate – 15 seconds
iv. both – 15 seconds
2) Ball Jump – Place a basketball on the floor. Jump for 15 seconds over it from side to side, then for 15 seconds from front to back. Rest for 30 seconds. 3 Reps to start and build to 5 over time. Build to the ability to not hop between jumps.
Passing –
1) Pass to a wall or friend – 2 hand catches on return (5 minutes).
a. Bounce pass
b. Overhead pass
c. Outlet pass (catch, pivot and overhead pass)
d. Side pass (bounce pass from hip – with 2 hands).
Shooting –
1) One hand flip from 8-10 feet – (make 8 of 10, then move on). The goal for the summer is to get each of the boys shooting above their head with the proper form – legs for power with proper footwork and proper wrist flex for aim.
2) Mikan Drills – 30 seconds each
a. Front
b. Reverse with back to the basket
3) 50 shots off the dribble (total of 100) – mix in the following moves and mix in distances and areas from which to shoot:
a. Simulate shooting off the break (pull up quickly)
b. Move on the move into the shot (crossover, stutter step, inside out)
c. Stationary move – fake drive and shoot
Do 5 sets of 10 shots with 2 free throws in between for rest – repeat total set 2 times.
4) 50 shots off the pass (total of 100) – Mix in the following with someone or self-pass (spin back):
a. Step into shot, use inside foot, inside and outside pivots to square up. If working with someone – always V-Cut before coming to the ball. Catch ball with knees bent to allow for quick release.
Do 5 sets of 10 shots with 2 free throws in between for rest – repeat total set 2 times.
5) 30 shots using shot and pass fakes (total of 90) –
a. Pump fake to shot
b. Pump fake to dribble to shot
c. Pass fake to shot
3 sets of 10 with 2 free throws in between for rest – repeat 3 times.
All shots should be taken at game speed – rest by shooting free throws not by going ½ speed.
This Summer Basketball Workout is designed to help players develop the speed, strength, ball handling and shooting aspects of the game of basketball. Check out the additional Basketball Training Aids and Basketball Coaching Videos at our web store – http://www.hoopaids.com/
Without a doubt, basketball is one of the most difficult sports to leave for a period of time and then to try to return to with the expectation that the dribbling and shooting touch will still be in tact – it won’t. I have developed a workout routine that seems to fit many of the players in our basketball program nicely. The program typically takes less than 90 minutes to complete and helps develop the basketball speed, strength, ball handling and shooting aspects of the game.
I also like to give out a chart to each player for them to write down how much they are playing each day throughout the spring and summer. The chart has a simple amount of time played, how many basketball workouts completed, how many weightlifting sessions attended, and how many free throws made that day as part of our goal of making 5,000 each summer and to help track percentages made and missed. I ask that the chart be kept over the summer and given back to me the first day of school. The form will also be used for pre-season evaluations prior to the start of the season so that the players know that I care about the work they do over the summer.
Here is the workout – feel free to use it as you would like.
Thanks,
Coach Chuck
SUMMER WORKOUT ROUTINE
Ball Handling –
1) Drills without dribbling (5 minutes) – Figure 8 (F&B – forward and backward), Rhythm, Slammer, Quick Drop, Round the Head/Waist/Legs (F&B), tap (high to low).
2) Drills with the dribble (5 minutes) – Figure 8, Fingertip, crossover, 2 ball drills – low, waist, alternate height – same time then alternate times. Do drills standing still then on the move.
3) Moves on the move (5 minutes) – Do while running - alternate right and left hands – crossover, spin, through legs (from the inside – out), behind the back. Keep the head up and focus on the weaker hand.
Foot Quickness –
1) Jump Rope
a) For endurance (5 minutes at ¾ speed)
b) For quickness - 3 repetitions of each set listed below - allow 30 seconds of rest between each minute of jumping – build to more reps – do these as quickly as possible.
i. right foot – 15 seconds
ii. left foot – 15 seconds
iii. alternate – 15 seconds
iv. both – 15 seconds
2) Ball Jump – Place a basketball on the floor. Jump for 15 seconds over it from side to side, then for 15 seconds from front to back. Rest for 30 seconds. 3 Reps to start and build to 5 over time. Build to the ability to not hop between jumps.
Passing –
1) Pass to a wall or friend – 2 hand catches on return (5 minutes).
a. Bounce pass
b. Overhead pass
c. Outlet pass (catch, pivot and overhead pass)
d. Side pass (bounce pass from hip – with 2 hands).
Shooting –
1) One hand flip from 8-10 feet – (make 8 of 10, then move on). The goal for the summer is to get each of the boys shooting above their head with the proper form – legs for power with proper footwork and proper wrist flex for aim.
2) Mikan Drills – 30 seconds each
a. Front
b. Reverse with back to the basket
3) 50 shots off the dribble (total of 100) – mix in the following moves and mix in distances and areas from which to shoot:
a. Simulate shooting off the break (pull up quickly)
b. Move on the move into the shot (crossover, stutter step, inside out)
c. Stationary move – fake drive and shoot
Do 5 sets of 10 shots with 2 free throws in between for rest – repeat total set 2 times.
4) 50 shots off the pass (total of 100) – Mix in the following with someone or self-pass (spin back):
a. Step into shot, use inside foot, inside and outside pivots to square up. If working with someone – always V-Cut before coming to the ball. Catch ball with knees bent to allow for quick release.
Do 5 sets of 10 shots with 2 free throws in between for rest – repeat total set 2 times.
5) 30 shots using shot and pass fakes (total of 90) –
a. Pump fake to shot
b. Pump fake to dribble to shot
c. Pass fake to shot
3 sets of 10 with 2 free throws in between for rest – repeat 3 times.
All shots should be taken at game speed – rest by shooting free throws not by going ½ speed.
This Summer Basketball Workout is designed to help players develop the speed, strength, ball handling and shooting aspects of the game of basketball. Check out the additional Basketball Training Aids and Basketball Coaching Videos at our web store – http://www.hoopaids.com/
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