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.