How to get more power in your basketball shot

How to Develop Long Distance Basketball Shooting Range

By Jeff Haefner

Would you like to make MORE shots from farther back? Would you like to become a great 3-point shooter?

We have some very effective shooting tips for you...

When extending your range, you need to know about some surefire RIGHT and WRONG ways to get it done.

You need to be very careful because all too often players will try to extend their range and acquire some subtle, yet dead-serious shooting flaws!!

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The trick is to extend your range while maintaining the EXACT SAME FORM.
There are only TWO ways to increase your range:

1. INCREASE YOUR PHYSICAL STRENGTH AND POWER.
2. ADJUST YOUR SHOT MECHANICS FOR ADDITIONAL POWER.

With that said, we'll teach you exactly how to increase your range both ways. It's up to you to decide which method you choose.

Many times, it's best for players to make very small improvements in both areas.

How to increase your physical strength and power for increased range.

The most obvious answer is to start a weight training program. Increasing the strength of your entire body will help. You'll want stronger and more explosive legs, core, wrist, forearms, and triceps.

In addition, by simply practicing more, you will increase the strength of your wrists and forearms. Taking 500 shots a day will increase your strength.

Lastly, you can try using a heavy ball (twice the weight of a regulation ball) and then going back to the regulation size one. Players usually find it easy to shoot from farther out because of the contrast. Wait until at least junior high before working with an oversized or weighted ball.

If you use a weighted ball, be sure to practice away from the basket. Do form shooting with one hand. Put your guide hand in the normal position, but an inch off the ball so you're not touching it. Focus on shooting the ball high and far, but do not sacrifice good form in order to do so.

How to adjust your mechanics for additional power.

This can be tricky because changing your mechanics can throw off your shot. Big changes to your mechanics will require you to retrain your muscle memory and you'll need thousands of repetitions to retrain your muscle memory.

In most situations, it's best to make very minor adjustments to your shot delivery.

The safest way to increase shooting range

If you want to take the safest route, here's a surefire way to extend your range without sacrificing your accuracy.

Let's say you are proficient at mid-range but you want to become a great 3-point shooter...

The obvious answer is to practice. The question becomes what to practice. Shooting revolves around rhythm and form, so that is where the answer lies.

It might sound strange, but to become a better 3-point shooter, you have to practice a lot, close to the basket. Take 100's and 1000's of shots 12' from the basket. The purpose for this is to really ingrain your shooting form from an area that you can shoot comfortably and have some success. It doesn't make a difference what drills you do or how you practice it, as long as the primary thrust of the work is your form.

Once you have your form ingrained, gradually move back. If you get to a point where you feel the rhythm change or your form start to change, that is the limit of your range. Stay at that spot until your shot feels like it did at 12 feet. Once it feels comfortable again, shoot several hundred shots until it becomes automatic again.

Once it feels automatic again, start to move back until you reach the limit of your range and shoot continually from that spot. Once you feel comfortable from behind the 3-point line, you can start shooting drills that will make you more proficient.

Players struggle from behind the arc because they have to change their shot to get the ball to the basket. This not only makes the shooter inconsistent from the 3-point line, but it affects his shot from everywhere else. Remember, to be a good shooter, you have to take the same shot every time, no matter where you shoot the ball.

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USA Basketball - 3 Tips to Increase Your Shooting Prowess

YOUTH TIPS: The Basic Jump Shot

ADVANCED TIPS: Shooting Routines for Guards

Here are three tips that you can implement right now into all of your basketball shooting drills.

Whether it's shooting off the dribble, off the pass or from the triple-threat, these tips will serve you well as you continue to master new basketball shooting drills and skills.

Keep these in mind as you work on your shot, and with hard work, you can be that sharpshooter that every opponent fears when you step on the court!

Practice Fast, But Not Out of Control

This is the sweet spot for continuous improvement. Practicing basketball shooting drills at a speed that is comfortable is great to first learn the skill. But to improve you need to constantly challenge yourself. If you want different results, do something different.

You are never going to improve substantially by practicing at the same speed. Once you are comfortable with a shooting drill, always strive to do it faster, harder and quicker. Do it in less time, with less dribbles or less steps; etc. Always ensure you're challenged.

To balance this argument, make sure you are not out of control. Making mistakes is a good sign that you are pushing yourself but once your good habits start to fade or your shooting mechanics start to falter, you need to slow down. This could lead to bad habits replacing your good ones or faulty mechanics. Once you develop these bad habits, they are hard to correct. After all, it doesn't matter how quickly you release your shot if it doesn't have a good chance of going in.

Find that sweet spot in continually challenging yourself while staying in control, if only barely. That's the key to continuous improvement.

Footwork is the Base and Basis of your Shot

Your feet really are at the base of your shot and form the basis for the rest of your shot. When players get tired or are shooting out of range, the first symptom is often poor footwork from being lazy or trying to generate that extra power. This leads to bad habits that become harder to correct as the player gets older and they become more engrained in their routine.

Sound footwork ensures you are shooting from a stable platform, are aligned with the target, and gives you rhythm when shooting off the dribble or pass. When your feet are aligned, the rest of your body follows suit. Focus on your feet and your hips and shoulders will follow suit. It's very difficult to have your feet square to the basket and have your hips and shoulders pointing anywhere else.

Low Man Wins

"Low mans wins" is an axiom that holds true for tackling in football, checking in ice hockey and also for many one-on-one scenarios in basketball. Shooting is one of these scenarios, as keeping a low center of gravity allows you to get your shot off quicker and with more control.

Strength and stability in your shot both come from your legs and core. Whether you are making a cut or bracing for your shot, keeping a low center of gravity improves your stability, responsiveness and overall agility. You'll notice players who are fatigued coming into their jump shot are more upright with less bend in their knees and a less athletic stance. What follows is a slower release, since they can't gain their balance as quickly, and the shot falling short, since they can't generate the same amount of power.

Squats, dead lifts and lunges are staple exercises that will enable you to be a "lower" man.

So the next time you're going through a drill, remember to always challenge yourself,you're your shot in motion with good footwork, and low man wins. Have fun and play hard.

Hand strength and flexibility exercises

GROW HANDS STRENGTH AND FLEXIBILITY!

hand exercises

...There is a basketball game. Here one player quickly breaks under the enemy's shield, but the defender blocks his way. The player sharply, on the run, passes the ball to a partner. He meets a rapidly flying ball with his fingers extended forward, takes his hand back somewhat, softening the force of the blow. Another moment - and the ball is in the opponent's basket...

...A stubborn struggle flared up on the volleyball court. Accurate pass, and the striker jumps to hit. But the enemy managed to put a double block. It seemed to the audience that the attack had already been repulsed. Suddenly, the attacker, sharply turning the brush, slightly hit the ball in the bypass of the block. The defender tries to get the ball, falls, but all in vain. Point lost...

...The goal seemed inevitable. Already some of the fans clutched their heads in despair. And then the annoyance was replaced by joy. The goalkeeper, stretching out like a string, in a jump manages to knock the ball over the front line with his hands. The attack was repulsed...

We have seen such episodes a thousand times at competitions. They talk about how important it is for a volleyball player, football goalie, handball player, and especially a basketball player to have well-developed hands.

We recommend special exercises that can strengthen the hands and fingers and make them more flexible.

EXERCISES FOR DEVELOPING STRENGTH OF THE MUSCLE OF THE HAND

1. Arms extended forward, hands clenched into fists. Unbend your fingers as slowly as possible and bend quickly. It is important that the arms are as straight as possible and do not bend at the wrist.

2. Arms extended forward with palms down. The brushes are clenched into fists and maximally retracted up and back. Alternately bend and unbend your fingers.

3. Maximally extend the index, middle and ring (2nd, 3rd, 4th) fingers in the metacarpophalangeal and interphalangeal joints. Secure the main middle phalanges of these fingers with the second hand. Bend and unbend only the terminal phalanges (picture 1).

EXERCISES FOR DEVELOPING STRENGTH of the muscles of the hand

4. Lying down, rest against the floor with the ends of the straightened and spread fingers of both hands (picture 2). Lower and raise the body, bending and unbending the arms at the shoulder and elbow joints.

EXERCISES FOR THE DEVELOPMENT OF STRENGTH of the muscles of the hand

5. Starting position is the same as in exercise 4. Go to the emphasis on the whole palm (picture 3) and return to the starting position. For relief, you can additionally lean on one knee or perform the exercise, resting your palms on the wall or on the gymnastic bench.

EXERCISES FOR THE DEVELOPMENT OF STRENGTH of the muscles of the hand

At first, perform only inferior work (slowly descend on the entire palm), and when the muscles get stronger, proceed to the alternation of inferior and overcoming work (push-ups on the fingers).

6. Arms extended forward, palms inward, fingers extended. Maximally bend the brushes up and down in a vertical plane.

7. Grasp the back of the chair with your hands and put your hands through the rubber loop, as shown in the picture. 4. Unbend your fingers in the metacarpophalangeal joints, overcoming the resistance of the rubber.

8. Exercise with a tennis ball and foam rubber. Grasp the ball or rubber with the whole brush. Squeeze and unclench the brushes (picture 5).

In order to prevent shortening of the muscles from strength work, exercises with rubber bands should be combined with exercises for muscle relaxation and for the development of speed, which are given

EXERCISES FOR INDIVIDUAL JOINTS

. Fingers are together. Maximally spread and reduce straightened fingers ..

2. Starting position is the same. Alternately make circular movements with your fingers, starting with the thumb. First, you can perform the exercise with the other hand.

3. Same starting position. Alternately bend and unbend each finger, starting with the little finger.

4. Same starting position. Perform circular movements with brushes. The fingers are relaxed.

5. Arms extended forward, palms facing each other. The hands are connected, the fingers are interlaced. Make circular movements with the connected brushes in the carpal joints.

STRETCHING EXERCISES

1. The wrist joint is fixed in a straight or bent position. Maximally extend the fingers in the metacarpophalangeal joints with the help of the other hand.

2. Leaning with the fingers of both hands on a flat surface, unbend and bend the hands in the metacarpophalangeal joints.

3. Leaning on the palms, unbend and bend the wrist joints.

4. The arm (for example, the right one) is bent at the elbow joint. The hand is at shoulder level and turned with the thumb inward. The palm is turned up. Holding the ends of the fingers with the left hand, try to straighten the right hand as much as possible (picture 6). Then release your fingers. The hand bends sharply (picture 7). Repeat the same with the left hand.

SPEED EXERCISES

1. Arms extended forward, up or to the sides, fingers apart. Bend and unbend your fingers as quickly as possible. Bending - fingers reduce, unbending - spread.

2. The starting position is the same, only the hands are on a flat surface. Tap with brushes on the surface of the support, gradually accelerating the rhythm.

3. Same starting position. Tap alternately with the fingers of both hands.

4. Hands together, fingers interlaced. Bend the right arm at the wrist joint while simultaneously extending the left arm, and vice versa. Gradually speed up the movement.

5. Palms together, fingers crossed with middle phalanges. The fingers of the left hand are straightened, and the fingers of the right hand are bent (picture 8). Straighten the fingers of the right hand while bending the fingers of the left. Gradually increase the speed of movements.

6. The arm is bent at the elbow joint. The hand is relaxed and turned with the thumb inward. The palm is turned up. Sharply bend the hand without straining

To develop speed, you can take some exercises from other groups, but perform them at a higher pace.

EXERCISES TO RELAX THE MUSCLES OF THE HAND

1. Hands down. Shake with relaxed brushes.

2. Arms bent at the elbows, hands relaxed. Shake relaxed hands with rotational movements in the elbow joints.

3. Hands up. Having completely relaxed the muscles of the arms, successively bend them in the wrist, elbow and shoulder joints.

4. Hands down. The muscles of the hands are relaxed. Swinging movements of the arms up and down - first forward, and then through the sides.

EXERCISES WITH TENNIS AND FOOD BALLS

1. Throw a tennis ball at a target and at a distance (mainly with the movement of the hand).

2. Juggle several tennis balls, mostly with the hands.

3. Throw a medicine ball with one hand, competing in accuracy or distance. The exercise can be complicated by changing the starting position - throwing while sitting, lying down, kneeling.

4. Juggle small stuffed balls, tossing them with the movement of the hands.

5. Raise and lower small medicine balls by holding them on top with your fingers.

6. Throwing and catching medicine balls in various ways, similar to receiving and passing the ball in the game.

EXERCISES FOR THE BASKETBALL PLAYER

1. Grasp the basketball with the fingers of both hands wide apart from below, from the side or from above (picture 9). Push (“squeeze”) the ball, sharply reducing the flexors of the fingers (picture 10).

2. Do the same with one hand from below, from the side and from above (pictures 11 and 12).

3. Catching, dribbling and passing heavy basketballs. To make a basketball heavier, several defective (worn out) rubber chambers are used, which are threaded one into the other.

4. Double-sided play with a weighted ball.

5. In a semi-squat, alternately with the fingers of the right and left hands, push the ball from top to bottom (“dribbling in place”),

6. The same with two balls. Pushing the fingers of the right and left hands at the same time.

7. Alternately push the ball from top to bottom with the fingers of one hand (first with the index, then with the middle, etc.). You need to try not to hit the ball, but push it down, accompanying the moving ball with your fingers for some time.

8. Send the ball to the backboard. When the ball bounces off the shield, take it on the fingers of both hands and again send it to the shield with the movement of the fingers. The exercise is similar to receiving and passing in volleyball.

9. Do the same while jumping.

10. While jumping, try to throw the ball into the basket with the ends of your fingers.

11. Throw the ball at the backboard, while jumping with both hands, catch it after the rebound and throw it into the basket.

12. Perform the same exercise with one hand.

13. The same exercise, but made more difficult by partner's opposition.

14. Two people grasp one ball (each with both hands) at waist level, overhead or below. At the signal of the coach, they try to snatch the ball from each other.

15. The coach throws the ball between two trainees, each of them tries to catch it in a jump.

GUIDELINES

All of these general and specific exercises are recommended for daily self-study. When doing exercises, it is best to follow this sequence:

1. Exercises for individual joints.

2. Exercises for developing the strength of the muscles of the hand, combined with exercises for stretching and relaxing the muscles.

3. Exercises for the development of speed. Perform them, gradually increasing the pace.

It is impossible to strictly divide exercises into groups, because each of them affects not one muscle group, but several at once and, moreover, in different ways, that is, it develops different qualities. Each exercise is performed on average 10 to 20 times. In one lesson, include 2-3 exercises from each group. After four sessions, the exercises need to be changed.

The coach and players need to systematically monitor the development of the hand and fingers.

The development of hand and finger strength can be monitored using the Dynamometer. You need to squeeze it with the whole brush or just the ends of your fingers.

The development of the speed of finger and hand movements can be controlled by counting the number of movements (tapping) in a certain period of time.

E. GEVLICH, Candidate of Medical Sciences, Head of the Department of Anatomy of the Belarusian Institute of Physical Culture

A. KHARAZYANTS, Senior Lecturer of the Department of Sports Games of the Institute

Exercises to improve the throw

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Basketball is a great team game, the team consists of players whose skill is achieved with great effort. The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace.

Jump shot

In basketball, an outstanding sniper is a piece item. If you want to be a great sniper, all you need to do is just want to be one.

First, you must improve your craft.

This includes having a good coach and years of training. Secondly, you must improve in game mode.

This means that you must perform throwing drills at the same intensity as in the game. It's far better to hit 100 shots in play than 500 sloppy shots that a good defender would never let you make in a game. Finally, you must understand that working on a roll is like investing in a bank. If you don't deposit anything into your account, you won't receive dividends when you need them.

The sniper must have "throw school". When throwing after a dribble, one of the main features is the last hit of the ball on the court, which must be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.

Individual Shooting Exercises

Exercise 1 Attention Concentration

1. Start from a distance close to the ring.
2. Throw with one hand. Follow correct technique.
3. Make five from each position. Take a step back and repeat (Fig. 1).

Exercise 2 7 throwing positions and rebound (4 meters)

1. Jump shot from position 1.
2. Pick up the ball, dribble quickly to position 7, shoot.
3. Pick-up, fast with dribbling back to position 1.
4. Make 10 rolls.
5. Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).

Exercise 3 7 shooting positions and a rebound (from behind the three-point line)

1. Repeat the same steps as in exercise 2 (fig. 3).

Exercise 4 Throw after stop

1. Start from position 1, toss the ball to position
2. Pick it up, while you have to run around the ball so that you are facing the ring.
3. Roll 10, then advance to next position.

Ex.5 Shooting from five positions after a fake move (from four meters or from behind the three-point line)

1. Start from any position.
2. On bent knees and with your head up, you do a throw feint, hit the ball one or two with your right hand, stop and jump.
3. Return to position, throw feint, one or two hits with the ball with the left hand, stop, throw.
4. At each position, 5 attempts (Fig. 5).

Exercise 6 Jump shots after dribbling

1. Start the exercise from the center of the field, move towards the dribbling ring at game speed, after stopping quickly shoot.
2. The shot must be taken from a middle distance or from behind a three-point arc. Perform the exercise, both on the right and on the left and in the middle of the site.
3. Use different types of dribbles: fast dribbles, broken tempos, pivots, etc.
4. Make 5 attempts in each direction (Fig. 6).

Exercise 7 Playing with a virtual opponent

1. Make a free throw. If you have implemented it, you get one point. If not, then your "opponent" is three.
2. You make subsequent throws from any position except the three-second zone, imitating the rhythm of the game. Work on different moves and throws. Each of your successful attempts is estimated at the bottom of the point, unsuccessful at two for the "opponent". The game goes to 11 points.
3. This is a very good exercise to reinforce what you have learned. Try! Improve! (Fig. 7).

Double shots

Dr. 8 2 players, shot and rebound (4 meters or from behind the three-point line)

1. The drill starts with a good, clear pass. The player who made the pass from under the basket goes to the place of the thrower.
2. The player in position 1 catches the ball and shoots.
3. After the shot, the player runs to the rebound and then passes the ball 1 position and so on.
4. Each player must make five throws. The exercise is performed at a fast pace, but the throws should not be sloppy.
5. Then the transition to another position and everything is the same (Fig. 8).

Exercise 9 Two players, throw and rebound (per result)

1. The exercise is performed as described above.
2. The player who made the pass tries to interfere with the shot, but does not block.
3. Game up to 5 hits.
4. Then we move to another position, and so on. (Fig. 9).

Exercise 10 Two players, throw and rebound, throw feint

1. The exercise is performed in the same way as the previous one.
2. The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
3. The attacker makes a throw feint and beats the defender.
4. Performs a short dribble, stops and throws.
5. Do 5 times each and change position (Fig. 10).

Ex. 11 2 players, shot after a stoppage (from four meters or from behind the three-point line)

1. The forward is in position 1, ready to receive the pass.
2. The player under the basket passes.
3. After the throw, the attacker waits for the rebound to be made.
4. The player receives a pass by making a stop, but already in position 2. Then back.
5. Make 7 throws, two free throws and switch (fig. 11).

Ex. 12 Moving shots (from four meters or three-point arc)

1. Attacker moves around the perimeter at game speed.
2. A player passes to the hand farthest from the ring.
3. The attacker must stop, catch the ball and throw.
4. Make seven throws, two free throws and change (fig. 12).

Note: The previous exercise has three options.

A) Receive the ball and throw it.

B) After receiving, throwing feint, dribbling in the same direction, throwing.

B) Receives a pass, throw feint, dribbling to the ring in the other direction, stop, throw.

Ex.13 Various dribbling options and a jump shot

1. The attacker starts from the center of the field and, dribbling at game speed, moves towards the ring, stops and takes a jump shot.
2. The player under the basket picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Moves with dribbling to the ring, stop, jump shot.
3. On the right side, dribble with the right hand, on the left - with the left (Fig. 13)

Note: Use speed dribbling, change of pace, transitions, pivots.

Three players, two balls

Exercise 14 Warm-up exercise

1. One player throws, another passes, a third rebounds.
2. Thrower becomes rebounder after seven tries.
3. Passer - thrower. Picking up - passing (Fig. 14).

Note: different options are possible

1) From seven positions (four meters)

2) From seven positions (from behind the three-point arc)

3) From five points with feints to shoot

4) Throw after stoppage

5) Throw and rebound (constant rotation around the circle)

Double throws: using screens

To use the screen effectively, you must read the defender correctly. You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker.

Exercise 15 Back screen and snatch

1. The player imitates opening and screening behind his back, makes a dash to the corner of the court.
2. Throw to near hand.
3. Attacker catches the ball and shoots.
4. The attacker picks up his shot, passes to a partner and returns to his original position.
5. Make seven attempts and change (Fig. 15)

Note: do not back away when dashing, turn and run, but do not lose sight of the ball.

Ex. 16 Screening behind the back, "false" screening

1. 1. Attacker starts on the base of the trapezoid and moves up to imitate the screening.
2. 2. After the imaginary breakout runs, the screening attacker rises to the ball and prepares to receive the pass.
3. 3. Having caught the pass, he immediately makes a throw.
4. 4. Make seven attempts and change (Fig. 16).

0003

1. An attacker imitates a defender aiming for a screen and rises sharply towards the ball.
2. The player must be ready to receive the ball.
3. Attacker catches the ball and shoots quickly.
4. Make seven attempts and change (Fig. 17)

Exercise 18 Screening the ball carrier, moving away from the ring

1. The attacker screens the ball carrier.
2. The ball carrier passes through the screen aggressively.
3. Instead of pulling back to the basket (deuce), the screening attacker moves away from the basket and prepares to receive the pass.
4. Having caught the ball, he immediately makes a throw.
5. Make seven attempts, then switch.

Exercise 19 Barrier at the base of the trapezoid - opening to the flank

1. The attacker takes the player under the ring, breaks shoulder to shoulder through the barrier and makes a dash to the flank.
2. When catching the ball, the player must turn to the ring.
3. Use different throw options: just throw, and dribbling to the right or left after a throw feint. Change after five attempts (Fig. 19).

Exercise 20 Barrier at the base of the trapezoid - opening into the corner of the court

1. The attacker takes the player into the three-second zone, pretends that he will break through to the flank through the barrier, the defender starts running around the shielder through the three-second zone.
2. An attacker rushes into the corner of the court and the defender hits the screen.
3. Further, the same as in the previous exercise (Fig. 20).

Exercise 21 Screen at the base of the trapezoid - dash inward

1. The defender is chasing you, not falling behind until the very screen.
2. Then you run through the screen as close as possible to the screener and burst into the three-second zone or into the foul line area.
3. Receive the ball by turning towards the hoop and throw it.
4. Also work out various options for continuing after receiving the ball. After five attempts, change (Fig. 21).

Throws in pairs: pass and discount

Exercise 22 Pass and discount - starting from the center of the field flank.

Exercise 23 Pass and discount - start from the flank

Variation of exercise 22 (Fig. 23)

Exercise 24 Pass and discount - start from the corner of the site one more

exercise 2

more variation 3 .

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