MASA 2013 Hamish learns to shoot hoops

Introduction

The activity I have chosen to pursue for this 12 week movement analysis and skill acquisition assessment is the basket ball free throw. I have little to no prior knowledge of the free throw. I play basketball socially for a run around from time to time. I am hoping this will increase my shooting percentages from not just the line but all over the court.

About The Free Throw

In the game of Basketball the free throw is the single most important shot. Close too twenty percent of all points scored in a basketball game at college level or above are from the free throw line (Kozar, Vaughan, Lord, Whitfield, & Dve, 1994). The free throw shot becomes more important as the game goes on with a significantly greater percentage of total points scored by both winning and losing teams in the last 5 minutes compared to the first 35 minutes from the line (Kozar,. et al 1994).

The free throw is said to be the easiest shot in basketball, with no defensive players in the way or close distractions to put you off, it is just you, the player and the hoop in front of you standing 15 feet away. All you have to do is take aim, cock the ball and shoot.

Successful free throw shooting requires good concentration, but most importantly good shot mechanics. However good shot mechanics alone cannot account for a greater shooting average. Kozar, Vaughan, Lord, & Whitfield (1995) reported that practice free throw percentage for all free throws was significantly higher than game free throw percentage.

There are two different free throw shooting techniques, the underhand loop shot and the over hand push shot. I will be studying the overhand push shot, the reason for this is that with he underhand loop shot there is no carry over in to the game of basketball other than the free throw, while the overhand push shot is used in all areas of the game.

Free throw: The breakdown 

1. Preliminary movements
2. Backswing
3. Force producing movements
4. Critical instant
5. Arch of the shot
6. Follow through

Michael Jordan on free throw shooting

Planning

I will now undertake 12 sessions of free throw shooting to assess and change my technique in the hope of increasing my shot percentage from the line. These sessions will be planned around the fundamental movements i have mentioned above, each having its own focus. I will use video analysis and shot charts to examine my performance throughout.

I will attempt to complete three free throw practice sessions per week

1. blogging and writing about my experiences
2. What i did during each individual session
3. upload video, stats and data about training
4. reflection after each training session

Inspiration 

"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, Ive been trusted to take the game winning shot and missed. I've failed over and over and over again in my life, and that is why I succeed" Michael Jordan

Until next session... See you later

References

Kozar, B., Vaughn, R. E., Lord, R. H., Whitfield, K. E., & Dve, B. (1994). Importance of free throws at various stages of basketball games. Perceptual and Motor Skills, 78(1), 243-248

Kozar, B., Vaughn, R. E., Lord, R. H., & Whitfield, K. E. (1995). Basketball free-throw performance: practice implications. Journal of Sport Behavior, 18(2), 123-129