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