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.

Phase Two - The backswing 2

The backswing

The kinematics of the backswing movement are vital components of the free throw shot. They prepare the athlete to create a force producing movement. During the backswing critical features of the free throw shot are observed. Foot placement, knee, trunk and hip flexion as well as alignment of these points in relation to the shooting side e.g. right or left, and to the hoop situated 15 feet away (Kelbick, 2007).

Optimal conditions for the backswing

There is ever changing evidence talking about optimal conditions for the backswing when applied to the free throw shot. This is because it is an individual task which requires the athlete to not only perform the skill but be comfortable while doing so. What works for some people may not work for others, it is a matter of trial and error seeing what works for the individual.

• Feet are positioned on the line / staggered and shoulder width apart
• Knee flexion should be around 90 degrees
• Trunk flexion should be close to 50 degrees from vertical
• Low center of gravity is achieved to stabilise movement
• Shooting ankle, knee, hip shoulder and elbow should follow roughly the same vertical line

Fig 1 & 2. These figures show the correct backswing technique with good flexion of trunk, hips and knees. As well as proper body alignment of the shooting side

Fig 3 & 4: This is a comparison between my original free throw backswing, and the new technique I have adapted too. As you can see in the bottom image my trunk and hip flexion has increased, this allows for a good preload on the muscles before force producing movements begin, I also have increased stability and a lower centre of gravity.

Research from Bradley & Martin (1998) states that the free throw shot is characterised by a proximal to distal pattern of peak joint angular velocities prior to shot release. Coordinating these peak joint angular velocities appears to be the most critical factor influencing shot success. Although smooth pattern movement and stable joint postures appear to have an affect on shot performance also.

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: 3 from 10

Set three: 5 from 10

Set four: 6 from 10

Set five: 5 from 10

Shooting 24 from 50 gives me a shot percentage of 48%. This is an increase from previous statistics.

Reflection

After completing my session focusing on movements of the backswing I feel a lot better informed about my technique and what I should, and should not be doing. I have analysed some video footage and adapted my shot accordingly focusing on hip and trunk flexion. It took a while to get in to my rhythm but now I feel comfortable and my percentage shot success from the line has shown this.

References

Bradley, S,. & Martin, J.R, (1998). Biomechanical Analysis of Basketball Free Throw Shooting - Pennsylvania State University, University Park, PA, USA. http://www.asbweb.org/conferences/2012/abstracts/69.pdf

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.htm

Phase Two - The backswing

The Backswing

The second component of the basketball free throw, following the preliminary movements is the backswing. This consists of the movements that occur during the crouch and preparations for the shot (Kelbick, 2007). The optimal  back swing position for a free throw is demonstrated in the picture below. Every individual player has his own technique this is just a guide which I will be using to analyse my free throw shot.

Fig 1. Side on backswing - In this position the player shows a good backswing: The knees are flexed close to 90 degrees, with the trunk flexion being around 50 degrees from vertical. The shoulder of the shooting arm close to zero degrees (parallel to the body) with the upper arm held along the trunk.

Fig2. Baseline assessment of backswing - Knee flexion is good, sitting around 90 degrees. Trunk flexion is at roughly 20 degrees from vertical (greater flexion wanted)  The ball is held too far out reducing optimal shoulder and elbow flexion seen in the above figure - knee flexion 89 degrees - hip flexion 115 degrees.

Fig 3. Front on view of the backswing - Critical features show good knee, hip and trunk flexion. Ball is above shooting knee and feet shoulder width apart. 

Note: Shoulder, hip, knee and ankle of the shooting side are lined up vertically.

Fig 4. Baseline assessment of backswing - Good knee flexion, trunk flexion is average. Feet are shoulder width apart. Shoulder elbow and ankle are all vertically aligned, knee is tilted toward the midline and ball position is to central. These should all line up to create equal force producing movements increasing shot accuracy and percentage.

Design of session

1. Use teaching points and video reflection to critically assess backswing
2. Apply new knowledge of motor skill to practice
3. Focus on hip and trunk flexion - this may help with the next phase - force producing movements
4. Work on aligning ankle, knee, hip, shoulder and elbow on the shooting side as shot is taken - better alignment creates a more central force producing movement.

Statistics

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

Set one: 3 from 10

Set two: 2 from 10

Set three: 4 from 10

Set four: 5 from 10

Set five:4 from 10

18 shots were converted from 50 giving me a hot percentage of 36%

Reflection

Trying to induce change on an action that is predominantly natural can be hard, but also very beneficial. Having shot basketballs for a long time without any coaching or critiquing, making technical adjustments on my shot was a complex task. I have implemented a few changes to work on and adapt to over the coming sessions. From todays shot statistics my shooting percentage has dropped, although it may take a few session to adapt to these changes in technique.

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.htm

Phase One - Preliminary movements 2

Consistency, mindfulness & arousal

The preliminary movements of the free throw shot are all about creating and environment in which performance of the motor skill is at its peak. To create this ideal environment there are three key elements to focus on before taking the shot.

Consistency

While pre performance routines have been suggested to influence the athletes ability on success of a motor skill, it is unsure how the exact mechanisms work. It has been suggested that a consistent pre performance routine is a way for athletes to cope with the intense performance demands placed upon them in professional sport (Boucher & Crews, 1987). In a study by Gould et al. (1992) It was concluded that olympic medalists used routines as a way arrive at an optimal mental state for the task. 53% of athletes interviewed about their worst performance stated that they had not adhered to their performance routine. Therefore ensuing that breaking the consistency of a routine has an adverse affect on performance quality.

Mindfulness

Mindfulness is defined as "... paying attention in a particular way: on purpose, in the present and nonjudgmentally" (Kabat-Zinn, 1994, p. 4). It has been suggested that mindfulness represents the "nonjudgemental observation of the ongoing stream of internal and external stimuli"(Baer, 2003, p. 125). When shooting from the foul line there are many distractions that can impede on a players shot: crowd volume, opposing players, coaches instructions, game pressures or even their own cognitions and affective states. Being mindful allows for a greater focus on the task, it eliminates distractions from past, present and future events (Gardner & Moore, 2004) It is suggested that successful and elite athletes have a greater ability to attain and maintain mindful attention, showing greater success in their sport, rising above others, differentiating professionals from amateurs (Gardner & Gooding, 2009).

Arousal

Arousal is defined as the physiological and psychological state of being awake or reactive to stimuli. During the action of the free throw there is both internal and external stimuli affecting performance. Singer (2002) suggests that being able to control ones arousal level, expectations, confidence and attention during certain motor tasks, may be just as important as the skill itself. The general purpose of player performing pre shot routines is so they can reach an optimal state of mind to execute the task to the best of their ability, or successfully (Lidor & Singor, 2000)

Design of session

1. Focus on consistency of pre shot routine, try and create a good rhythm
2. Each shot work on being mindful, try and eliminate external and internal factors that may influence performance
3. Attempt to control arousal each shot, creating the right environment to perform successfully in.
4. Attempt 50 consecutive free throws working on these three elements and record statistics

Statistics

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

Set one: 4 from 10

Set two: 2 from 10

Set three: 3 from 10

Set four: 8 from 10

Set five 5 from 10

Overall out of 50 free throws I converted 22. This is a shot percentage of 44%.

Reflection

Todays session was really good, although my shooting percentage has fallen from my original baseline test, where I converted 60% of shots from the line. During my baseline assessment I was surprised at how good I shot and knew that this would not always be the case. I am becoming more comfortable with the technique of the free throw shot and am slowly finding out things that work for me, and things that don't. 

References

Boucher, S.H., & Crews, D.J. (1987). The effect of pre-shot routine on a well learned skill. 

International Journal of Sport Psychology, 18, 30–39

Gould, D., Eklund, R.C., & Jackson, S. (1992). 1988 U.S. Olympic wrestling excellence 

I: Mental preparation, precompetitive cognition and affect. The Sport Psychologist,

6, 358–382.

Kabat-Zinn, J. (1994). Wherever you go there you are. New York: Hyperion.

Baer, R.A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10, 125–143.

Gardner, F.L., & Moore, Z.E. (2004). A Mindfulness-acceptance-commitment-based 

approach to athletic performance enhancement: Theoretical considerations. Behavior 

Therapy, 35, 707–723

Singer, R. (2002). Preperformance state, routings and automaticity: What does it take to realize expertise in self paced events? Journal of Sport & Exercise Psychology,24, 359–375.


Lidor, R., & Singer, R. (2000). Teaching preperformance routines to beginners. Journal of 
Physical Education, Recreation & Dance, 71, 34–52.