The final session

Conclusion

The free throw is said to be the single most important shot in the game of basketball, it is also the most simple shot that can be performed. With no defensive players blocking your shot, you have a clear path to the hoop, standing 15 feet away (Kelbick, 2007). A skilled basketballer should have a shot percentage from the line above 80% but very few people reach this statistic. The free throw requires good shot concentration and mechanics, with six key phases the free throw can be broken down in to smaller adaptable motor movements, each effecting shot performance (Kozar, Vaughn, Lord, &Whitfield, 1995).

Over the past 12 weeks I have broken the free throw down in to these 6 phases and designed training sessions around these key aspects. Breaking down a skill in to smaller components allows athletes to focus on more simple movements rather than a complex motor task involving multiple variables.

After making baselines assessments on my free throw ability I could see that technically there was a lot of work to be done, however my actual shooting percentages from the line were better than expected. Designing a specific training program for a simple skill proved to be extremely helpful giving me an insight in to the kinematics of the free throw and an understanding of what is required to be a successful foul shooter.

On most occasions throughout my 12 week program I would record my shot percentages at the end of practice by shooting 50 free throws. This created positivity, as each week my percentages got better and better. Trying to perfect the art of the free throw has also meant that my shooting ability in general game play has made significant improvements.

Statistics

Shooting 5 sets of 10 free throws from the line this is how I went:

Set one: 6 from 10

Set two: 5 from 10

Set three: 4 from 10

Set four: 6 from 10

Set five 4 from 10

Shooting 25 from 50 gives me a shot percentage of 50%

Reflection

After completing my 12 week training program I now feel a lot more confident when stepping up to the free throw line, both physically and mentally. Although from my original baseline assessments my shot percentage has fallen, the first time I recorded statistics I only shot 20 hoops as opposed to 50. Ever since my first session my percentages have increased and if I were to carry on I believe they would soon overtake my baseline figures. Having never really focused this much on one particular skill, I now see the importance of movement analysis and skill acquisition and the role it plays in both sport and in everyday life. I look forward to applying my knowledge in to different settings  in the future and hope what I have learnt may be of help to others someday.

Equipment & Environment

Equipment - Apparel, balls and the environment

Balls & environment

It is important that the equipment I used throughout my sessions remained the same or to a similar standard. This will ensure a certain level of consistency is maintained.

All of my practice sessions were completed at Unipol on an indoor court. The hoops used are of regulation FIBA(International Basketball Federation) standards, with the hoop measuring 46cm in diameter and standing 3 metres from the ground. This allows me to carry my skill over in to a game situation having trained using equipment that is of international standards (FIBA, 2012).

There are two different basketballs for men and women. Men using a ball that measures 29.5 inches in circumference and women a slightly smaller ball measuring 28.5 inches. The ball I have been training with is a size 7 (male) ball. Using a male size ball will make shooting harder as it is heavier and bigger creating a lesser chance that the shot will drop (FIBA, 2012).

Apparel & shoes

Apparel worn by basketball players has slightly changed over the years. Today you will see many players wearing varying gear. The basic kit consists of shorts, shoes and a singlet. Not having the proper basketball attire I trained in gear that I felt comfortable wearing and which I thought would least affect my performance. Basketball gear is loose fitting so that there is no restriction in motor movement that would effect performance at any stage.

Conclusion

Overall I did everything I thought possible to make my free throwing experience as close realistic as i could. This will help when I need to carry my skill over in to a game situation as I should feel comfortable and confident being in familiar surroundings.

References

FIBA. (2012, August 12). Official Basketball Rules | FIBA.COM. FIBA.com | We Are Basketball. Retrieved June 7, 2013, from http://www.fiba.com/pages/eng/fc/FIBA/r

Phase Six - Follow through

The follow through

The Follow through is the final phase of the basketball free throw. It is the motion of the body once the ball has left the hands and there is nothing more for the player to do which will affect shot success. A skilled follow through should consist of the legs at full extension, ankles plantar flexed. The trunk should be vertical and the shooting hip lined up vertically with the knee and ankle, as well as the joints of the shooting arm (Kelbick, 2007). 

Fig1. In this figure you can see the ball has been released and the player is in his follow through phase. His legs are fully extended and ankles plantar flexed, the trunk is at full extension along with shoulder and elbow, with the wrist been flexed to provide ball spin.

Fig 2. In this figure you can see the follow through phase of my free throw my legs and trunk are fully extended, ankle is plantar flexed. Shoulder and elbow are extended, however the angle of my shoulder could be higher to improve arc of shot.

Design of session

• Practice shot without ball in hand and work on extending the body to its full potential
• Repeat exercise with ball this time and work on shot extension and follow through
• Use video analysis to assess where improvements can be made

Statistics

Shooting 5 sets of 10 free throws from the line this is how I went:

Set one: 4 from 10

Set two: 5 from 10

Set three: 4 from 10

Set four: 6 from 10

Set five: 7 from 10

Shooting 26 out of 50 gives me shooting percentage of 52%

Reflection

It is hard to change the free through follow through as it is such a natural action and every individual performs it differently. Having not worked on my free throw follow through my original video assessment was very pleasing. Technique did not seem to be an issue and altering my follow through will not affect my shot performance.

References

Kelbick, D. (2007, September 10). Basketball Fundamentals - Free Throw Shooting. Breakthrough Basketball - Hundreds of FREE Basketball Coaching Drills, Plays, Tips, Offenses, Defenses & Resources. Retrieved May 20, 2013, from http://www.breakthroughbasketball.com/fundamentals/foulshooting.html

Phase five - Arch of the shot

Arch of the shot

Once the ball leaves the hand of the athlete, there is nothing more that can be done to influence the success of the shot. The ball becomes a projectile following a parabolic pathway to the hoop, this pathway can be seen as a low or high arc, depending on shooting styles of individual players. Height, muscle and power all influence the arc of the shot. Because the rim of the hoop lies on a horizontal plane, the higher the arc of the ball the better chance it has to drop in to the hoop as opposed to hitting the rim due to low ball parabola (Kelbick, 2007).

A higher arced shot requires more power and strength to generate the appropriate vertical velocity that is required. Brancazio (1981) states that the optimal vertical velocity for the free throw is between 6.0 - 6.3 m/s. This is dependant on the height of the individual and at the height of which the ball is released; with shot angle of 50 - 55 degrees at critical instant.

Fig 1. Here we see a college basketball player just after the "critical instant" as you can see from the picture he has a ball releas angle of 54.8 degrees. According to Brancazio (1981) this is within a good range assuming an optimal vertical velocity of 6.0 - 6.3 m/s

Fig 2. As you can see this image shows the release angle of my shot which is 50 degrees, this will allow my ball to travel through the air at a high arc, leading to a greater possibility that my shot will be  successful. In turn increasing my shot percentage

Design of session

• Assess the general arc of my free throw and determine whether it is high or low
• Practice achieving a consist shot arc that is within range of 50 - 55 degrees
• Focus on getting a high arc, whilst controlling all other variables e.g. power and distance

Statistics

Shooting 5 sets of 10 free throws, this is how I went:

Set one: 3 from 10

Set two: 6 from 10

Set three: 5 from 10

Set four: 7 from 10

Set five: 4 from 10

Shooting 25 from 50 from the line gives me a shot percentage of 50%

Reflection

During this session I felt that I achieved a lot, the arc of the shot is an integral part of the free throw which I had not yet worked on. The statistics I gathered in this session were the best I have shot yet since my initial baseline assessment. It is a really positive sign being able to chart performance increases over the 12 weeks and knowing that each session I am getting better.

References

Brancazio, P. J. (1981). Physics of basketball. American Journal of Physics, 49(4), 356-365

Kelbick, D. (2007, September 10). Basketball Fundamentals - Free Throw Shooting. Breakthrough Basketball - Hundreds of FREE Basketball Coaching Drills, Plays, Tips, Offenses, Defenses & Resources. Retrieved May 20, 2013, from http://www.breakthroughbasketball.com/fundamentals/foulshooting.html

Phase four - The critical instant

Critical Instant

Critical instant in the free throw shot, is the instant where the ball leaves the hand during final flexion of the wrist. It is the final contact point between athlete and an ball, from here on in there is nothing else that can be done to affect the shot (Penrose & Blanksby, 1976). It is said that the release of the shot "critical Instant" is the most important part of all the free throw components. Any mistake can result in a failed attempt at the foul line.

Fig1. The player has nearly reached full extension in his trunk. His shoulder, knee and hip are all lined up well along the shooting side comparative to the ball. His elbows could be more central to ensure force production does not induce a side motion. From here extension of knees, hips shoulder and elbow will continue until  ball is released

It is important to note that each limb involved in the movement should reach its full extension before ball release. This ensures each muscle used has made a honest and full contribution to the overall movement. A full range of motion has been shown to have an increased success rate amongst club level basketballers (Stankovic, Simonovic & Herodek, 2006).

Design of session

• Work on ball release and timing of shot, the critical instant is the last opportunity the player has to affect on shot success
• Ensure all limbs have reached full extension before ball is released
• Work on ball position as it sits in the hand, make sure it is not in the palm, rather on the tips of the fingers as to create backspin on the ball

Statistics

Shooting 5 sets of 10 free throws, this is how I went:

Set one: 6 from 10

Set two: 3 from 10

Set three: 4 from 10

Set four: 5 from 10

Set five: 5 from 10

Shooting 23 from 50 gives a a shot percentage of 46%

Reflection

Todays session required me to use a lot of video feedback as it was hard for me to distinguish at the critical instant what I was doing right or wrong. For the most part everything was looking good, trying to adapt to new techniques is never easy but I feel that improvements have been made over the last few weeks, my confidence is up and I feel more settled knowing what I have to do to be successful.

References

Penrose, T., & Blanksby, B. (1976). Film analysis: Two methods of basketball jump shooting techniques by two groups of different ability levels. Australian Journal for Health, Physical Education and Recreation, 68(March), 14-23.

Stankovic, R., Simonovic, C., & Herodek, K. (2006). Biomechanical analysis of free shooting technique in basketball in relation to precision and position of the players. Paper presented at the XXIV International Symposium on Biomechanics in Sports, Salzburg, Austria

Visualisation & Imagery

Mental Imagery in sports training

In today's world of professional sport, physical training is no longer enough. Athletes are now training their brain using psychological techniques to help improve their mental skill and level of awareness. This increases concentration levels, thus allowing players to focus in a more efficient manner (Carboni et al, 2002) Athletes engage in imagery for many different reasons. Their extensive use of imagery may be in part due to its effectiveness in a variety of different circumstances, there is no limit as to what players/athletes can imagine. It is an effective method of skill cognition that can be used anyplace, anytime allowing for athletes to "train" even when they are not at practice or in a training session (Hall, 1998).

Imagery is defined as a psychological technique involving vivid mental images by the normal processes of thought, to re create or re enact specific situations or memories. It allows athletes to slowly break down complex skill movements so they can examine each component step by step e.g. In the free throw motion there a 6 critical phases a basketballer can break down and analyse using his mind to do so. It is a method of intrinsic feedback as opposed to the more common intrinsic feedback (Carnes, 2011)

Design of session

During this session I will be focusing on all the key components for the free throw that I have analysed so far in my blog. I will be using imagery as opposed to completing an actual training session. So far the key components I will be breaking down are the preliminary movements, the backswing and force producing movements.

In my mind I will be performing 50 free throws, just as I would normally do in a training session. Once I have been through the motions of visualising my shots, I will then perform a further 50 free throws this time with a ball and hoop to shoot at.

Statistics

Shooting 5 sets of 10 free throws from the line

Set one: 4 from 10
Set two: 4 from 10
Set three: 3 from 10
Set four: 6 from 10
Set five: 4 from 10

Shooting 21 from 50 free throws gives me a shooting percentage of 42%

Reflection

During this session of imagery I struggled to concentrate completing 50 free throws and breaking down each complex shot phase. However when physically shooting the 50 free throws, I felt comfortable and confident. Although my statistics don't show an increase in shot performance my mental state was better than in previous sessions. I think with repeated sessions of imagery will help in increasing my shot performance.

References

Carboni, J., Burke, K., Joyner, B., Hardy, C  & Blom, L., (2002) The Effects Of Brief Imagery On Free Throw Shooting Performance and Concentrational Of Intercollegiate Basketball Players: A single subject design. International sports journal. p 61-66

Hall, C.R. (1998). Measuring imagery abilities and imagery use. In J.L. Duda (Ed.), Advances 
in sport and exercise psychology measurement (pp. 165-172). Morgantown, WV: 
Fitness Information Technology.

Carnes, D. (2011, May 3). Definition Of Sport Psychology | LIVESTRONG.COM.LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM. Retrieved June 4, 2013, from http://www.livestrong.com/article/134188-definition-sport-psychology/

Phase three - Force producing movements

Force producing movements

Force producing movements are the movements of the body parts that create force in any direction. In the case of free throw shooting, these movements should be forwards and upwards to project the basketball toward the hoop. These movements are created by the proximal to distal motions that each limb progresses through during the free throw. (Kelbick, 2007) Co-ordinating these movement patterns is critical to shot success. Performing the right peak joint angular velocities time and time again is the difference between professionals and amateurs (Bradley & Martin, 1998). It is a matter of practice makes perfect, and it is these little things that make all the difference.

The force producing movements include leg and trunk extension as well as extension of the elbow and shoulder, finishing of with flexion of the wrist and fingertips to produce spin on the ball. These movements begin as soon as trunk extension occurs following the backswing.

The movements should occur in this motion patter - In a proximal to distal manner. (Hartley & Fulton, 1971).

1. Slight trunk extension towards the vertical
2. Knee and hip extension to elongate the body
3. Shoulder flexion till upper arm is parallel with the floor
4. Elbow flexion increases as shoulder is raised
5. Elbow then extends pushing the ball forwards
6. Lastly flexion of the wrists guides the arch of the ball in to the hoop 

Fig 1. Player is producing force movements both upwards and downwards. Extension of the knees and hips is creating downward force pushing against the floor, while trunk, shoulder and elbow extension produce upward force pushing the ball toward the hoop

Fig 2. From this image we can see where I am producing force and with what limbs it has been created by. Although my trunk is almost fully extended I have a lot of extension left in both my knees and elbows which will produce the upwards and downwards  force I need to shoot the ball in to the hoop.

Design of session

1. Focus on correct backswing motion to preload the force producing muscles
2. Isolate muscle movements as they occur and slow down the action
3. Practice the proximal to distal loading without shooting the ball
4. Integrate the force producing movements with a ball and practice shooting
5. Take 50 free throws following practice to assess impact of training session

Statistics

Shooting from the line I shot 5 sets of 10 free throws and this is how they went:

Set one: 5 from 10

Set two: 4 from 10

Set three: 3 from 10

Set four: 7 from 10

Set five: 3 from 10

Shooting 22 shots from 50 gives me a shot percentage from the line of 44%

Reflection 

During this session I worked on isolating each force producing movement, then integrating them back together to perform a smooth and coordinated motor skill. Breaking down each physical component was hard to begin with but it gave me a better idea of the fluid motion I was trying to achieve. Although feeling uncomfortable at times I think that it has helped my free throw performance.

References

Kelbick, D. (2007, September 10). Basketball Fundamentals - Free Throw Shooting. Breakthrough Basketball - Hundreds of FREE Basketball Coaching Drills, Plays, Tips, Offenses, Defenses & Resources. Retrieved May 20, 2013, from http://www.breakthroughbasketball.com/fundamentals/foulshooting.html

Hartley, J. W., & Fulton, C. (1971). Mechanical analysis of the jump shot. Athletic Journal, 51(7), 92, 95, 128-129.

Bradley, S., & Martin, J. (1998). Biomechanical Analysis of Basketball Free Throw Shooting. Pennsylvania State University. University Park. PA, USA.