How to hold the basketball with one hand

Luckily, I found that training to palm a basketball wasn’t as hard as I expected, despite my smallish sized hands.

I’m first going to discuss two important factors that influence your palming ability, hand size and palming technique, and then cover some methods which will improve your ability to palm a basketball.

Requirement 1: Hand Size

It should be obvious that hand size plays a big role in your ability to palm the ball.

You can have fantastic power and technique but the closer together your fingertips are, a smaller amount of the total pressure will apply an inwards force on the basketball.

Imagine your hand is one inch long – it doesn’t matter how much grip or power you exert, the ball won’t stick. It’s simple physics.

So, is there a ‘bare minimum’ hand size?

Well, technically there isn’t a single measurement that determines whether or not you are capable of palming a basketball.

It’s not just about hand length (measured from the wrist to the top of the middle finger), but also hand span (the distance between your thumb and pinky when you spread your hand out). You could have a relatively short hand length, but have really wide hands, for example.

In addition, finger/grip strength is also part of the equation. You can make up for having smaller hands with greater grip strength.

However, realistically speaking, to be able to comfortably palm a basketball after training technique and strength, here are some ballpark minimum figures.

Hand Length: 7.5″ (this is slightly over the average male hand length of 7.4″)

Hand Span: 8″

With these measurements palming a ball might be a little tricky at first, but if you train your technique and grip strength you’ll ultimately be able to palm the ball fairly comfortably.

People with smaller hands might be able to palm the Basketball, but technique would need to be even better.

For reference, in the NBA draft combine, the smallest hand length you’ll see is typically around 7.75″-8″, although there have been years featuring players with a 7.5″ hand length.

How To Measure Your Hand Length and Span

You will need a standard ruler to find out your own hand measurements.

To measure hand length, measure from the base of your hand (where the wrist begins) to the top of your middle finger.

To measure hand span, spread your thump and pinky as far apart as you can across a ruler, as shown below:

Requirement 2: Strength and Technique

There is definitely more to palming a basketball than pure hand size. In fact, your palming skill is extremely important and will be an equally important factor as your hand size.

Most players didn’t just pick up ta basketball from day 1 and have the ability to palm it securely – unless they’re Michael Jordan.

Basketball players will often subconsciously be practicing palming the ball when they have the ball in their hands.

Once you are able to palm the ball fairly well, it’s just a matter of spending more and more time palming the ball to maintain your ability and further strengthen the muscles involved in palming.

To get to that point, you need to work on your grip strength.

When it comes to  grip strength, you need to keep in mind that there are three different types:

1. Crush Grip: Grip between fingers and palm that gives you the ability to ‘scrunch’ something – think shaking hands, crushing a beer can.
2. Pinch Grip: The grip between fingers and thumb. This is what matters most.
3. Support Grip: The grip needed to keep hold onto something – e.g. holding onto a bar during deadlift/pull-ups

For many people, hand grippers spring to mind when they want to improve their hand grip. These things strengthen your hand flexor muscles you use to crush things, but when it comes to palming a basketball, there are more efficient ways of training.

The crush grip and support grip are not as important for the purpose of palming a basketball. What needs to be your main focus for training is your pinch grip.

Strengthening Your Pinch Grip

Now that we’ve established that you need to strengthen your pinch grip in order to comfortably palm a basketball, let’s go through some exercises you can do to do that.

Fingertip Pushups

These are pretty self-explanatory. Perform a standard pushup but instead of having your palm flat on the ground, lift your palm up so your body is supported by your fingertips.

This is a more challenging variation of the pushup, so if necessary leave your knees on the ground to begin with in order to make the exercise easier.

Horizontal Basketball Palming

Since gravity is your enemy, you can start out palming your basketball by palming it horizontally – i. e. parallel to the floor. Since the bottom half of your hand will also be producing an upward force on the ball, it will be easier to palm.

You should feel a burn running down your forearm after doing the exercise for long enough. Don’t overtrain in order to minimize the risk of high muscle tension induced spasm.

Each day, record the maximum number of seconds you can palm the basketball in this manner. You should see continual improvement.

As you improve, gradually start angling the ball towards the floor so that you are less and less reliant on the help you get from the upward forces acting on the ball.

Palming Smaller Balls

When you are trying to strengthen your grip using a basketball, you need to be palming for at least 5 seconds at a time, otherwise your fingers won’t have much opportunity to develop.

If you are unable to do the above exercise for a meaningful amount of time, then instead start off with a smaller leather/rubber ball to practice with.

For this purpose, I’d suggest either getting a womens basketball or a handball (handball is a popular sport in Europe, and the ball is significantly smaller than a Basketball).

Try and become comfortable palming either of these smaller balls for 20+ seconds before moving on to a men’s basketball.

Finger Stretchers

Unlike hand grippers, finger stretchers are a great way of training finger muscles in isolation. They can be purchased for cheap online and will strengthen the same muscle groups involved in the pinch grip.

Training with a Climbing Wall

If you want to see people with insane grip strength, look no further than climbers.

Because a climbing wall or natural climbing rocks have random contouring, climbers end up stressing different muscle groups during the course of a climb. As a result, you end up training all 3 kinds of hand grip without even realizing it.

I’ve done some climbing sessions before, and noticed immediate improvement to my basketball palming ability shortly after. The burning sensation going down your forearms and fingers after a session is unlike any other.

‘True’ Palming vs Pseudo-Palming

You might have read top players like Kobe Bryant or Anthony Davis can’t palm the ball.

Or how about the story that 6’10 Kevin Durant had to tell photographers he wasn’t able to palm the ball when posing for photos?

Yet Kobe, Anthony and Kevin are some of the most efficient dunkers on court. Kevin and Anthony are big guys even by NBA standards.

The point is even these guys have trouble effortlessly palming the ball in the truest sense, and will typically just cradle the ball during a dunk.

When training to palm the ball, your goal therefore isn’t to be able hold a basketball like a tennis ball. Very few people, even in the NBA, actually have that level of control over the ball.

Instead, improve your one-handed control over the ball and get it to a level that allows you to perform the moves you want. In my case, having enough control to dunk the ball was sufficient.

Men Before vs Men Now

Ever notice how your dad’s and his friend’s hands typically look bigger and manlier than yours? It’s not just an age thing – the younger generation are in fact getting weaker.

According to a study by the Journal of Hand Therapy, today’s men have a significantly weaker crush and pinch grip than men 30 years ago.

That’s because men’s lifestyles have changed, with a more relaxed, less active lifestyle.

Be it helping with the shopping, going to the gym and doing deadlifts/kettlebell swinging or just playing basketball on a regular basis, you need to get off the computer and get physical.

Grip strength is a strong indicator of strength in general, and if you are finding it difficult to keep a grip on a basketball, your time might be better spent becoming stronger overall than focusing purely on palming in a band-aid manner.

Does The Basketball Make Much Of A Difference?

Yes! Some basketballs are naturally grippier than others. For example, the Wilson Evolution indoor basketball that is popular in college basketball is known to be very grippy. By contrast, the genuine leather official NBA game ball is slightly smoother and harder to palm.

Hopefully this article will help you become better equipped to start working on your ability to reliably hold a basketball. Let me know in the comment section below if you have any other questions!

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.

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.

10. Technique of throwing with one hand from the shoulder in basketball. Teaching methodology.

B game position legs bent, the same name throwing hand leg in front, feet are parallel. holding a basketball with both hands in front of the right shoulder (if throw with your right hand) somewhere on one level with him.

Hands bent, elbows down, forearms directed upwards forward. unbending arms and legs, basketball player raises the ball above the shoulder above the head, shifting him to the throwing hand. Then, dropping left, continues to straighten his arm with ball up and slightly forward, completing movement with active guiding flexion brushes.

one. Imitation of brush overlap with fixation final position. 2. Holding the ball up on a slightly bent arm, due to dorsiflexion of the hand roll it back and when the ball stays only at the fingertips, sharply bend brush forward, as if hitting the ball (with correct execution of the ball, slightly rotating, flies vertically upwards). 3. Sweeping brush stroke fixing the final position from starting position when the ball is lying on the brush of an almost straightened arm up, and the free hand fixes the forearm of the throwing hand. four. From the initial position of the main phase throw (ball over shoulder, legs half-bent, free hand fixes the correct elbow position) simultaneously straighten legs and arm with the ball, completing the movement active sweeping motion brushes. 5. The same exercise, but performed on accuracy (partner raises his hand up - try to get so that the ball landed on the partner's hand). 6. From the starting position of the main rack carry the ball the shortest distance over the shoulder, bending the legs, and fix this position. 7. Complete execution of a throw to a standing person opposite partner.

11.Technology throwing the ball in motion from under the backboard to basketball. Teaching Methodology .

Preparatory phase: the ball is caught under the right foot (when throwing right hand). The step under which they catch ball, the most stretched. next step should be shortened, locking - the player must push faster and harder almost vertically up. When repulsed from the court the ball is carried over the shoulder and transferred to the rotated part right hand.

Main phase: at the highest point of the jump, the arm is straightened to get as close to the ring as possible, the ball is pushed out with a gentle motion fingers, it is given the opposite rotation.

Method:

1. Throws from under the shield. Players line up in two columns. Each column has two or three ball. After dribbling, head player throws the ball and passes it to his column. Then it goes to the tail of another columns

2. Throws from under the obstacle ring. Player gives the ball to the coach, runs to the ring, receives a return transmission, makes two step, jumping over a chair, and throws along the ring. Objective: jump out when thrown as high as possible, do not touch the chair and be ready to fight on the shield.

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