how to shoot the perfect basket.pdf

8/13/2019 How To Shoot The Perfect Basket.pdf

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Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://s2.hubimg.com/u/6915869_f520.jpg>.

BY: MARRWAH ELHAKEEM



WEEK #1

Always remember that confidence is key. Make sure you are mentally prepared

to do each task so the application of your skills is at it’s best.

2 hour training session.

Begin by taking a lap around the court as a warm up and stretch afterwards before

beginning.

Remember to take rests, as you need them throughout the workout.

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Drill 1 – Dribbling and jumping

1. Jumping exercises - aiming higher with each jump. – 10 minutes

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://www.bettervertical.com/wp-content/uploads/2012/06/Squat-Jump.png>.

Squat down with your hands touching the floor then jump and bring yourselfup higher with each jump. Swing your hands from behind your back to your

front and above you during the jump to aid in increasing the height of your

vertical leap. The aim of this exercise is to improve the height of your jump so

that you are able to jump high when shooting a basket – giving you the ability

to shoot better from a further distance and score better when performing

layups as well as strengthening your quadriceps, hamstring and calves. Your

legs are the biggest muscles in your body and they are the engines that will

power your entire shot. As you jump, you want to ride the power of your liftoff

from the floor through your entire shooting motion, releasing the ball at the

peak of your jump. This will give distance and stability to your shot. The more

you rely on your legs to power the shot, the easier it will be for the rest of yourshooting to be effortless and repeatable.



2. Dribbling in and out of cones (both hands). – 5 minutes

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://s2.hubimg.com/u/6915869_f520.jpg>.

This exercise enables you to develop and improve your spatial awareness and

control of the basketball by swiftly moving in and out of cones dribbling the

ball and switching between both of your hands without looking down at the

ball.

3. Dribbling up and down the court (suicides – both hands). – 10 minutes. This

enhances the control over the ball.

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://free-workout-routines.net/image-files/suicide-lines-basketball.gif>.



This exercise improves the speed and stamina of the candidate and works on

developing the person’s control over the basketball when dribbling at a quick

speed.

4. On the spot dribbling while slowly moving down into a lying down position

and getting back up again (all while dribbling, both hand practice). – 10

minutes.



This exercise only focuses on handling the basketball better and works on improving

control over the ball when it is being dribbled at different levels (lying down to

standing up.) Even though you will not be sitting down or lying down dribbling during

a game, you might need to crouch low to maneuver your way in and out of your

opponents to score or pass.

Drill 2 – Practice air shooting

1. ‘Lying on the back’ shot - lie down straight on your back and shoot the ball

straight up into the air. – 10 minutes. The ball should go straight up and come

straight down with a proper backspin.



This exercise allows you to improve your aim when shooting a basket. When

you shoot upwards, you want the ball to come back into your hands properly,

not end up hitting your face or the floor behind your head or beside you. Inorder to improve your aim this exercise uses your enhanced control over the

ball.

2. Face a wall and practice shooting up high on it as if aiming for a basket.

Maintain the proper stances. – 15 minutes.

Stance:

Begin with your feet shoulder width apart. Extend both arms straight over

your head, shoulder width apart. Your elbows are straight and should point

forward. Bend your wrists backward as far as you can and balance the ball on

the fingertips of your shooting hand. Place the elbow of your shooting arm a

few inches inward toward your face. The shoulders and body should remain

facing forward. You may have to slightly rotate your forearm to the outside to

gain more comfort. Flick your wrist so the ball goes about a foot in the air.

Catch the ball with your fingertips and repeat the drill. Practice the drill for

two minutes at a time. Repeat it with the opposite hand.



Digital image. N.p., n.d. Web. 26 Nov. 2013.

<http://faculty.kfupm.edu.sa/PE/abuhilal/images/basketball/basketball_skills_clip_image035.jpg>.



Instead of falling under the pressure of shooting directly at a basketball net

immediately, this exercise allows you to practice your aim and control over the ball

while shooting up into the air at a wall or to a person, without “missing” a shot. It

allows you to improve your aim, control, stance, and jump when you shoot at a net –

which will help you shoot the perfect basket.

Take a 10-minute rest.

Drill 3 – Shooting at the real basket

1. Shoot short distance shots (set shots) at different angles to begin with. Aim for

the backboard square to start off with (both hands) & focus on the rim of the

net. – 20 minutes.



This exercise aims to develop your shooting skills at different angles

around the key. By doing so, you are constantly improving your arm

muscle stamina, aim, control, and shooting stance. By continuously

practicing at different angles, you are allowing your body to adapt to

shooting from different places, which means that in a game situation

you will be able to move in and out of defense around the key and

shoot successfully.

2. Practice right side layup with a no dribble start (2 steps only from standing

position) and then with a dribble start. – 10 minutes.



Layups are considered the most basic shot in a game of basketball. You dribble the

ball outside of the key and then take a two-step leap towards the basket to shoot the

ball up, either hitting the backboard or not to get the ball in the net as quickly as

possible. This exercise will enable you to be able to get quickly past your opponent in

order to shoot and will improve your swift, quick movement with the ball for a game

situation.

3. Practice left side layup with a no dribble start (2 steps only from standing

position) and then with a dribble start. – 10 minutes.




4. Practice with defender defending the net while you are trying to take a shot. –

10 minutes.

This exercise is basic practice for a real game situation - minus the extra amount of

pressure from more members on the court. You are now able to put to use all of the

exercises, drills, skills and tactics you’ve learned in this program to see how far

you’ve come during the session and to practice them even more in a more realistic

situation (when you have a defender coming at you.)

This is the end of week #1.



WEEK #2

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minutes.










the backboard square to start off with (both hands). – 25 minutes.

2. Practice right side layup with a no dribble start (2 steps only from standingposition) and then a dribble start. – 15 minutes.




position) and then a dribble start. – 15 minutes.


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WEEK #3 225 minute training session.


beginning.


http://www.youtube.com/watch?v=coTJvU6lU7c








minutes.











2. Practice right side layup with a no dribble start (2 steps only from standingposition). – 25 minutes.




position). – 25 minutes.


4. Practice with defender defending net while you are trying to take a shot. – 20

minutes.




WEEK #4

260 minute training session.


beginning.


http://www.youtube.com/watch?v=iHdbNyc2PaA






4. On the spot dribbling while slowly moving down into a lying down positionand getting back up again (all while dribbling, both hand practice). – 15

minutes.


1. ‘Lying on the back’ shot - lie down straight on your back and shoot the ballstraight up into the air. – 20 minutes. The ball should go straight up and come




TAKE a 15-minute rest.




2. Practice right side layup with a dribble start (2 steps only from standing


3. Practice left side layup with a dribble start (2 steps only from standing




TAKE a 25-minute rest.

4. Practice with defender defending net while you are trying to take a shot. – 25

minutes.

This is the end of week #4 and the end of the entire workout routine.

how to shoot the perfect basket.pdf

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