There's no doubt that working on your jumpshot is very important for developing as a player. Being able to knock down open jumpers and stretching the floor is critical for any team at every level. However, often overlooked is the ability to finish at the rim. It may not be as fun to work on as training your three point shot, but it is essential for becoming more effective and versatile during games.
Take Kyrie Irving for example. His incredible ability to finish at the rim with 7 footers contesting him helped allow the Cleveland Cavaliers secure the 2016 NBA Championship. While he clearly has a knack for finishing strong with great touch, there's no doubt he works tirelessly on his finishing ability.
Here are 3 important keys to work on when finishing at the rim. The only way to truly get better is through purposeful training. That's why we designed the Dr. Dish All-Star as the only shooting machine on the market designed to work on finishing basketball drills as well as outside shooting drills.
Focus on Footwork
Having proper footwork is very important in all facets of the game and especially when attacking the basket. The best finishers are able to take off both feet, or either foot, to finish effectively.
The most common way of learning to shoot a layup, for example, is to take off of your left foot on the right side and right foot on the left side. This is the most fundamental way of teaching finishing at the rim. However, great finishers are able to take off either foot and can throw the defense off if they take off the "wrong" foot at the rim. One of my favorite "wrong" foot finishers is Tony Parker. While he is a smaller player for NBA standards, he's able to finish over 7 footers consistently many times because he catches them off-guard with his diverse and adept footwork.
The best way to finish with complete body control, though, is off of two feet. This allows you to have a strong base, absorb contact, and even pump fake if needed. As with your jump shot, balance and body control are essential to finishing around the rim. Work on finishing strong with power when jumping off two feet.
While different circumstances call for different types of finishes, it's important to work on all types of footwork to be ready for game-like situations.
Finish Strong Through Contact
This is an essential one, and can be easily practiced. Both contact and the expectation of contact are enough to alter a shot, but it's very important not to shy away from contact. Rather, in many cases, it's actually better to seek it out. Players have to adjust to keep the shot from being blocked as they go up in the air, and players often have to compensate by putting extra force into the shot, or adjusting the arc to get it up over opponents.
All of this can be simulated in practice with basketball drills. Have your players drive on each other and establish contact close to the rim. Teach your players not only to be ready for contact, but the possibility that another player may dart in to try to swat the ball away or to take away the lane to the hoop. The more prepared your players are, the better.
The expectation of contact can be very intimidating, but with exposure this effect decreases. Players who are comfortable with contact don’t back away from finishing just because a player is there to defend. Slowing momentum or stopping to avoid contact risks a turnover or an offensive foul. Players who finish aggressively and aren’t afraid of contact can overpower their defenders and draw the defensive foul.
It's important that players do not expect or hope for a foul call when absorbing contact. Basketball is a physical sport and different referees will call contact in different ways. Practicing through contact will only help prepare for game situations.
Diversify Finishing Moves
There are many different ways to finish at the rim. And while closer shots may seem easy, you'll see many missed layups at all levels, including the NBA and NCAA. That's why it's essential to have many different types of finishing moves in your bag of tricks to be as effective as possible. Practicing one-foot and two-foot layups are important but how often do you get wide open layups in games? Not very.
Through purposeful basketball drills, focus on finishing in diverse ways. Below is a list of different ways to finish at the rim:
One foot finishes
Two foot finishes
Right hand finishes
Left hand finishes
Jump stop finishes
Reverse finishes
Pump fake (Up and under) finishes
Euro-step finishes
Floaters
Finger rolls
Double clutch finishes
Finishes through contact
Fake pass finishes
Combination of those above
Keep opponents guessing by constantly expanding upon your players’ repertoire of in-close moves. Emphasize the role of unexpected changes in direction, the use of changing pace to throw an opponent’s speed off, or coming in with unexpected force.
Most of all, let your players know that all these moves have their own advantages and can come in handy in certain situations. Let your players grow to feel comfortable using their own discretion to decide how to finish, and stress that versatility is the key to keeping your team from becoming predictable. Establish enough moves and your team will become a talented and forceful presence at the rim, with too many options to predict and too much experience to intimidate.
There are numerous ways in which an offensive drive may result in action close to the rim. Teach your players to be experienced, unafraid, and efficient in finishing strong and capitalizing on high-percentage shots. Creating a scoring threat inside exhausts the other team and keeps them guessing where the next shot will take place. Footwork, experience with physicality and versatility all go a long way in establishing your team as a premier presence at the rim.
Did you know that our Dr. Dish All-Star basketball shooting machines are designed to work on finishing too? Click below and watch more.
10 Keys for Finishing at the Rim in Basketball
This article was written by Georgia State University Assistant Coach Chris Kreider.
Starting anything without finishing it is pointless. It is literally “pointless” when it comes to having the moves to get all the way to the rim and then not finishing the play by converting a lay-up or dunk. For any serious player, this is something that immediately demands attention.
In fact, the ironic thing is that most young players wait until it is too late to start dissecting this skill and realizing the importance of finishing at the rim in basketball. The fact of the matter is that the best players at every level can both get to the paint or rim while finding a way to finish the play in every possible scenario.
Why not START NOW by studying and working on THE FINISH? Here are ten keys to finishing at the rim in basketball.
Study Basketball Finishes
Study every single finish you can find! Watch film. But not just your game film. Watch the best players in the world in the NBA Finals, for example. It could even be studying basketball finishes on YouTube. It is up to you to make sure that you are putting in time studying finishes, though.
Granted, there are varying levels of basketball and obviously varying levels of skill sets within the game, but that doesn’t mean that you can’t find finishes to work on.
Every player or team’s goal at their respective levels is to play at the “next level” – which means the best thing to do would be to watch that “next level” for learning purposes! The game’s speed and the size at every position make attention to every detail that much more important!
Break each offensive possession down at the moment of truth and evaluate each finish’s technique and details.
Develop Touch When Finishing Around the Basket
Improve your “touch”! Just like ball-handling and shooting, finishing can be improved by working on it daily. This is a great way to start any workout or practice (varying speeds). The more quality touches you can get around the basket finishing from different angles, the better. You will have all the more confidence in finishing a tough layup in a game if you have built up this quality touch. Have a routine and stick to it!
Here are a few of our favorite basketball finishing drills that work on touch around the basket.
Two-Ball Same Side Mikan Basketball Drill
Two-Ball Same Side Facing Out Mikan Basketball Drill
Creativity Around the Basket
Develop a sense of creativity! The game isn’t perfect. Neither should your basketball training be when it comes to finishing at the rim in basketball. Varying how we get to the paint and basket is one thing (dribble moves/using screens/etc.), but we also need to allow for variation in how we are getting the ball on the rim!
Just make sure that while you are spending time working on your creativity, you are also working to mastery. If you will use a difficult finish in a game, you need to have already spent the required time mastering the move in your workouts.
Get to Your Spot When Finishing
Get to the rim when you can and always know how to get to your spot! Whatever you do, don’t drive it too deep into the “teeth of the defense!” The best finishers live at the logo in the paint or get all the way to the rim. As a finisher, you need to have a plan for both!
Work on both types of finishes so that you can read every situation and get the finish that you want and not what the defense tries to make you take.
A big part of being able to get to your spot is being under control on your drive. Yes, you will need to be explosive to get an angle by your defender, but you also need to be able to be under control to execute your finish as you are driving.
Take Off Ball Location
Evaluate the “take-off.” Perhaps the most important part of the finish is the location of the ball right before take-off. Bringing the ball back to the defense or “rocking the ball” at that point will be the difference between being able to get the ball on the rim and allowing the defender to get a hand on the ball or, worse yet, turning the ball over.
To avoid this, always position the ball on the outside shoulder at the time of “take-off!” Here is an excellent example of this with our ball protection finish basketball drill. You will notice that the player is focusing on his finish and that he is also accounting for the other defenders that are also in the area.
Ball Protection Basketball Finish Move
After enough practice with moving the ball on the drive, it will become second nature, and it will be something that you can do without much thought. In the beginning, though, you must be holding yourself accountable to have excellent ball protection.
Go-To Basketball Moves and Finishes
Have a “Go-To Move” but also have a repertoire of finishes (and give them a name while you are at it)! The game is not a lay-up line! Due to the speed of the game and nine other moving bodies, you will not be able to get to the front of the rim more times than not.
So now what? Be prepared to be able to get the ball on the rim in multiple ways (over-hand, under-hand, inside-hand reverse, outside hand reverse, runner, or floater, Euro step, etc.) and give them each a name for easy reference!
Remember, any move that you want to add to your game, you must be willing to spend the needed time mastering it. This means that you must be willing to put in hours and hours of work for every type of finish that you want to use.
It is also important to remember that your defender and the help defense should really be determining the type of finish you use. Don’t drive to the basket with a pre-determined finish; instead, read the defense and then make the correct move.
Finishing Release Points
Be able to change your release point at any point in time! You might have a clear path to the basket on some drives, but most times, that will not be the case. Prepare for these different scenarios by adjusting and releasing the ball in different ways at every position on the floor!
Another reason why this is so important is because of unpredictability. As a finisher, you want to be as unpredictable as you can with your finishes. If a defender can consistently time up your finishes, they are going to either be able to block you or, at the least, force you into a tough finish. Learning to finish from different spots on the floor will help keep the defense off balance.
Basketball Weaknesses to Strengths
Work on your weak hand continuously! Not only do you have to work on it, but you have to trust it. These are both separate things and both equally important. The only way you can build up trust in either of your hands, though, is to put in the time in and spend hours developing them.
Knowing when to use it and coming up with basketball drills to work on it is one thing, but actually using your weak-hand in live-action (especially when the game is on the line) is the tough thing. When your weak hand is needed, don’t second guess it! Trust it!
This weak-hand basketball finishing drill will help provide quality repetitions and the ability to finish from various angles around the basket.
Two Minute Combo Move Weak Hand Finish Basketball Drill
Use the Glass When Finishing Around the Basket
Have a relationship with the glass! You need it, don’t be stubborn! I love this quote by Kevin Eastman, “Eyes make lay-ups. Feet make jump shots.” The more you use the glass around the rim, the higher the percentage of a finisher you will be.
You are moving, but the target is not! “High off the glass” is the teaching point! And it may take a little while to get used to doing something different, but the payout at the end will be worth the added discomfort at the beginning.
Finish Through Contact
Deliver the first blow at all times and play 1-0 at the rim instead of 1-1 whenever possible! If you have the angle on your defender, look to create contact before finishing at the basket. If you allow the defender to come to you and bump into you first, you will take an off-balance finish.
Creating the contact also helps eliminate a shot blocker’s ability to get off the ground to contest your finish. One of the best players to watch when learning how to create contact before finishing at the rim in basketball is Chris Paul. Even though he is usually shorter than the defender playing defense on him, he uses his body to create an angle for himself and limit their ability to get off the ground.
A significant teaching point with this is making sure that you are using your body to create the contact and not extending your arms or dipping your shoulder. The more subtle you can make the contact, the better. This will make it look more natural and keep the referees from favoring the defense or rewarding them for a flop.
Finishing at the Rim in Basketball Conclusion
Finishing at the rim in basketball, like any other skill, must be worked at. Along with working hard, though, you must also be willing to work smart, and that is precisely what these ten basketball finishing keys are going to allow you to do. They will help players finish at a higher percentage and will help to limit empty possessions.
This will be critical because while shooting can add a lot of value to a player’s game or a team, getting to the basket is going to be just as vital. And not only will it provide quality finishing chances, but it will also put pressure on the defense and force them to commit unwanted fouls, and this means trips to the free-throw line.
Basketball coaching hacks: how to score goals for beginners
Even if you are a novice basketball player, we will not give you a training plan, but we will tell you why the ball flies anywhere but into the ring and into your hands. It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team.
Basketball Shot Rules for Beginners
1. Hands up
In pursuit of the attacker, raise your hands, even if you are standing with your back to the pass, and even more so if the ring is in front of you. Your raised hands will increase the chance of intercepting the ball from the opponent by 2 times. Don't overlook this little thing!
2. Make shield rolls
Even Tim Duncan did not neglect them! A square is drawn on the basketball backboard. If you are standing opposite the ring, then aim at the middle of the upper part of the square, if you are standing on the side, then at the corner. If you hit this square, then the ball is at 90% of cases will fall into the ring. The law of physics and no cheating!
3.
Look at the ring, not at the ball
Practice driving the ball with your hand, not your eyes, develop tactile control. Your eyes should be on the hoop while dribbling and be aware of the position of your body in relation to the hoop. Then you will be able to take the correct posture, and the throw will be effective.
4. Dribble with the balls of your fingers only
The palm should not touch the ball, only the pads of the fingers. Dribbling should become familiar to you, like an extension of your hand. Then you can change its trajectory at any time and you will have more chances to score goals. Practice with the ball constantly.
5. Throw with one hand
If you throw the ball with two hands, you reduce the chance of hitting the basket. All the efforts of the throw are in one hand (in the right for right-handers, in the left for left-handers). The other hand only holds the ball, the leading one holds it with the fingers, not the palm.
6.
Do not jump when protecting the ring
Jumping is the main mistake of rookie defenders. To intercept the ball and block the shot, simply stick out your hands. When you are in a jump, the attacker will easily bypass you.
7. Don't look back
When you dribble, don't look back, but dribble and aim for the ring, focus on shooting (or passing to another player on your team).
8. Bring the throw to automatism
Incorporate the most basic basketball techniques into your training plan and bring the shot to automatism. Throw first from a distance of half a meter from the ring, gradually increasing it. Learn to throw the ball so that it hits the hoop without touching the edge.
Throw the ball with all fives and jump
Throwing Rules:
Head in the center of the body - if tilted, accuracy is lost.
Look at the ring: mentally build a trajectory. If you are far away, the ball flies in a curved curve with a maximum height of 2 meters above the hoop.
A strong hand is in front and throws, a weak hand is on the side and directs, only holding the ball. The elbow of the throwing hand must be in line with the ring.
The ball must rest on the fingers without touching the palm. The fingers are as far apart as possible and grab the ball.
Throwing arm bent 90 degrees, forearm perpendicular to the floor. If you bend less, then you get not a throw, but a throwing of the ball horizontally.
The main thing in the throw is the position of the body and its balance. Place your feet apart and parallel to each other: it is important to orient them in the middle of the basket. Then the direction of the body during the jump will coincide with the direction of the throw, and the ball will fly straight into the ring. When the feet are uneven, the ball flies in the wrong direction or does not reach (although the throw was normal).
Take a deep breath and release as you exhale.
How to hold the ball and shoot in basketball
How to throw correctly: straighten your arm, point your wrist up, and with your hand set the ball to rotate in the opposite direction from the flight. The ball should seem to "roll" off your fingers.
9. Copy masters and play as a team
Watch professional basketball games and try to copy the movements of your favorite players in training. And be sure to conduct game sparring - this will allow you to develop more techniques.
10. Do not throw in a straight line
The higher the arc of the ball, the greater the chance of a goal and the less chance of blocking by the opponent.
11. Do not throw the ball from a full height stand
This is the biggest newbie mistake!
Before the throw, bend your knees slightly and at the moment of the throw, straighten your body, making a jump. You need to straighten up and push off the ground at the same time. When squatting, keep the elbow of the throwing arm close to the body and towards the ring.
The jump will give momentum to the ball and will allow you not to make sudden movements with the brush.
***
And to be a long-term player, do not forget about your health: take care of your joints and muscles, use tapes, do a warm-up. And be sure to strengthen your arms, legs and shoulder girdle, develop coordination. Regular exercises on uneven bars and horizontal bars will help you with this.
Improving the special qualities of a basketball player
A series of special exercises to develop the qualities necessary for a basketball player.
The Olympic tournament in Melbourne, the European Cup, the Mairano Prize games and other major international competitions of recent years have shown that Soviet basketball players have learned to defeat the strongest European teams. It seems that the time has come for our basketball masters to begin solving a difficult and nevertheless real task - to finally wrest the mio championship from US basketball players. In order to achieve this, a lot needs to be done. And first of all, one serious gap in the training of our basketball players should be eliminated.
We are talking about fitness, where we are still lagging behind the Americans. Why is this happening? In our children's and youth sports schools, and in many playing sections of sports societies, basketball players have been trained early. This is to be welcomed. It is good that future players have been training seriously and regularly since childhood, learning the basics of basketball technique and tactics. But here's the trouble - life has shown that in its current form early specialization does not yet ensure the development of the player's special qualities - speed, jumping ability, game endurance, proper freedom and ease of movement, strength, finger flexibility. Basketball itself develops these qualities to some extent, but not enough. It is characteristic that most of the strongest players in the United States known to us, in order to develop the listed special qualities, are necessarily involved in other sports, and primarily in athletics. Our position is different. Watch the training of young basketball players aged 12-13. After several months of training, they are already included in the competition. True, these teenagers are gradually involved in other sports - skiing or hockey, athletics or gymnastics. But every year I spend such classes less and less. Basketball replaces them. Yes, and coaches working with mature athletes focus on improving technical skills and studying game tactics, and much less care about special training. Meanwhile, the special physical qualities of a basketball player must be improved constantly and tirelessly - as they say, until the very last day of the athlete's stay on the playground.
LET'S START WITH A CHECK On the basis of our experiments, I would like to recommend a number of exercises to coaches, including new ones, to develop such qualities in football players as jumping ability, game endurance, finger flexibility and others. These exercises are designed for basketball players of the first category. But if you slightly reduce the training load (reduce the distance, the number of repetitions, the weight of the weights), then these same exercises, of course, can also be used to train the players of the men's and women's teams of the lower ranks. Where should one start? First of all, with checking the initial data of the players.
This test is best done at the beginning of the training period. Here are some examples of control tests: Speed. Invite the players to run from a high start 28-30 meters with a turn in the middle of the distance. This can be done on the basketball court. Let the player run it across, back and forth without slowing down at the finish line. Record the running time with a stopwatch. Jumping. It is easy to determine with the help of an instrument of the Abalakov system (p and p. 2). This device is a cord with a loop that is worn on the player's shoulders. The other end of the cord is passed through a bracket fixed on the ground of the site or on the floor of the hall. A cloth tailor's meter or other measuring tape is attached to the cord, but in such a way that this meter starts from the bracket. The player jumps up, pushing off with one or both feet. The height of the jump is determined by the measuring tape that has gone beyond the bracket. To prevent the tape from slipping by inertia after the end of the jump, a rubber gasket is placed in the bracket, slightly slowing down the movement of the tape. Game endurance. Invite the player to run ten times for 25-30 meters. This can be done on a treadmill or in the gym. From a high start, the athlete runs at maximum speed to the crossing of the finish line (in the hall - to the front line of the site). Then the player returns to the start at a walk or slow run and runs fast again.
Running speed is recorded using a stopwatch. If the coach has a stopwatch that allows you to add up the "clean" times of all runs, he fixes the total time of running all segments, stopping the stopwatch hand after each finish. Using a regular stopwatch, you need to record the time of running each segment, and then summarize the indicators. 9touches the fingers of the hands on the feet and rattles the legs without letting go of the hands. 3. The player lengthens the step as much as possible, moving into a split. Every times on the floor, where the blunt touched, a mark is made, and then the step length is measured. 4. Lying on his back, the player bends his legs and rests his feet apart on the floor. Then he should rest his hands on the iol behind his head and push himself up to the “bridge *” position. The strength of the hands and fingers. Determined by hand dynamometer. As special qualities improve, approximately once every two to three months, conduct proof tests. It is very important that the players feel the real results of their training efforts!
HOW TO RUN? Did you know that track and field athletes have been running all distances on the forefoot for a long time? This very rational technique, unfortunately, is not used by basketball players. Meanwhile, starting, in short jerks and in fast running, it is best for players to move around the court in this way. In all other cases, basketball players can run by landing on the whole foot or starting from the heel (for example, when dribbling and passing the ball). The speed, smoothness and rhythm of running, as well as jumping ability depend on the strength and elasticity of the leg muscles. We recommend a range of exercises for basketball players to strengthen these muscles and develop jumping ability. Particular attention should be paid to exercises that strengthen the muscles of the foot. This is very important. Of course, only regular exercise will benefit. In that case, the player will move-I more easily and quickly, the risk of damage to the ankle joint in s-*o will decrease. 9turned bench or folded • -: those two gymnastic mats), succumb to socks (Fig. 1-a). While advancing this, change the position of the feet by bringing the socks together (Fig. 1-6) or their backs to the sides (Fig. 1-c), repeat the movement in each repetition 5.-cue 15 - 20 times. This exercise strengthens the ankle ligaments and increases the strength of the calf muscles. 2. Standing on the toe of one foot, lean with the other foot on some object (the back of a chair, a gymnastic goat) approximately at the level of the waist (p and p. 3). Jump up, pushing off from the sock. Do 10 jumps twice with each leg. 3. Place your feet parallel to the width of your feet. Jump up, pushing off strongly with both feet, helping yourself with a wave of your hands (p and p. 4). Start exercising with a series of 10 jumps. Gradually increase the number of jumps up to 20. 4. Standing with one foot on the floor, put the toe of the other on a rise (30-50 cm). With maximum strength, jump up, leaning on a raised leg (p and p. 5). Do 10 jumps on each leg. 5. Stand at the gymnastic wall and have your partner climb onto your shoulders (p and p. 6). Holding hands on one of the crossbars, squat and straighten up, standing on your toes, or squat and then bounce. A partner can make it easier for you to pull yourself up on your hands. Do this exercise 3-4 times at a slow pace. In subsequent sessions, increase the number of repetitions. 6. Holding a kettlebell weighing 16-32 kg in front of you, stand on two gymnastic benches located in parallel - as shown in fig. 7. Squat, lowering the weight to the floor, and straighten up, standing on your toes, or jump up from the squat. The number of repetitions depends on the weight of the kettlebell and fitness. At first, it is enough to repeat the exercise 3-4 times. 7. Raise a barbell weighing 15 to 40 kg on outstretched arms and do a few jumps on your toes (p and p. 8). We advise you to do two or three series of 5-6 jumps. In the future, the number of repetitions is determined depending on the weight of the bar. 8. Multiple jumps for a distance. On each leg, do up to 10 jumps in a row. 9. Jumping on one leg forward in a zigzag - to the right and to the left. Change the leg after every 8-10 jumps. 10. Jumping from a place with strong pushes of both legs, get tennis or other small balls suspended at different heights (p and p. 9). The exercise can be done for a while (10-20 seconds) or by competing with comrades for more repetitions.
SOME ADVICE Observations on athletes have shown that their jumping ability, within certain limits, increases with an increase in overall physical strength. That is why basketball players benefit from exercises with a kettlebell, a barbell, as well as throwing shots, stuffed balls, stones, etc. with both hands.
The height of the jump and the speed of the player's takeoff largely depend on the repulsion technique. Usually, basketball players, pushing off with one foot, bend it at the knee and put it under themselves. When jumping, a kind of “press” repulsion occurs (p and p. 10-a). Athletes push off differently. They put the supporting leg forward, on the entire foot, without bending it at the knee and hip joints (Fig.
Work on finishing strong with power when jumping off two feet.
The more prepared your players are, the better.
Practicing one-foot and two-foot layups are important but how often do you get wide open layups in games? Not very.
Let your players grow to feel comfortable using their own discretion to decide how to finish, and stress that versatility is the key to keeping your team from becoming predictable. Establish enough moves and your team will become a talented and forceful presence at the rim, with too many options to predict and too much experience to intimidate.
It is up to you to make sure that you are putting in time studying finishes, though.
You will have all the more confidence in finishing a tough layup in a game if you have built up this quality touch. Have a routine and stick to it!
If you will use a difficult finish in a game, you need to have already spent the required time mastering the move in your workouts.
Bringing the ball back to the defense or “rocking the ball” at that point will be the difference between being able to get the ball on the rim and allowing the defender to get a hand on the ball or, worse yet, turning the ball over.
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It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team. 
Look at the ring, not at the ball 
Do not jump when protecting the ring 
But if you slightly reduce the training load (reduce the distance, the number of repetitions, the weight of the weights), then these same exercises, of course, can also be used to train the players of the men's and women's teams of the lower ranks. 
A cloth tailor's meter or other measuring tape is attached to the cord, but in such a way that this meter starts from the bracket. 
Using a regular stopwatch, you need to record the time of running each segment, and then summarize the indicators. 9touches the fingers of the hands on the feet and rattles the legs without letting go of the hands. 
Meanwhile, starting, in short jerks and in fast running, it is best for players to move around the court in this way. In all other cases, basketball players can run by landing on the whole foot or starting from the heel (for example, when dribbling and passing the ball). 
1-c), repeat the movement in each repetition 
A partner can make it easier for you to pull yourself up on your hands. 
