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How to improve muscle memory basketball
Noah Pro Tips: Form & Muscle Memory
“You have to obviously get in the gym and shoot thousands and thousands of shots – but not just shoot them – shoot them correctly,” NBA Veteran Anthony Tolliver said.
Muscle memory translates an athlete’s shots in practice to game-time baskets. If players shoot thousands of shots the wrong way, they are just building bad habits.
Without the Noah Shooting System, a shooter might shoot 100 shots and make over 60 of them, but at a 40° arc rather than the optimal 45°, compromising the opportunity to develop consistency over time. They will never be able to reach their full shooting potential.
“For me, using Noah, being able to get that optimal shot depth, left/right and arc, it’s going to help me to be the best consistent shooter that I can,” Tolliver said.
Shot Mechanics Coach Collin Castellaw emphasizes the importance of building muscle memory both strategically and intentionally with the right technology.
“Muscle memory is one of those things where you’re going to build it one or another, regardless,” Castellaw said.![]()
“You might as well have a tool that helps you build the correct muscle memory. That way, the more optimized muscle memory, the more shots are going to go in more often.”
“What the Noah System does is allow you to tweak your form,” Tolliver said. “If you have good form and you’re comfortable in your form, what Noah can do is just maximize your form.”
“A lot of players don’t want to tear down their form and start from scratch because they’ve built that valuable muscle memory,” Castellaw said.
Whether a player is tearing down poor form or maximizing good form, Noah’s data tracking technology allows for clarity in the training process.
The Noah System allows beginner plays to construct the perfect form leading to correct muscle memory from the start. Experienced players can make one or two small tweaks to see improvement in their shot after practice on the Noah System.
If you’d like to read more about improving your shooting form and muscle memory watch the videos below, and stay tuned for our next Noah Pro Tips blog on Form and Shooting Straight.
Topics: shot arc,, shot depth,, NBA, noahlytics, basketball shooting analytics, improve shooting, basketball shooting data, Shot Mechanics, Collin Castellaw, Anthony Tolliver
Basketball Tips: Muscle Memory | CoachUp Nation
Not only have I been fascinated with sports and improving my abilities, but I was once a police officer. Like athletes, police officers have to practice their skills.
In order to effectively draw, holster and come out on target with your service weapon, it took constant repetition. The training officer would stand in the back of the firing line yelling “on my command, draw, on target” over and over again. It was also preached that prior to going to work every day that you draw and holster your weapon ten to twelve times. This was accomplishing muscle memory. Muscle memory is key in a high stress environment. When your body is stressed it relies only on what it can naturally do. So if you are a police officer and are faced with danger, you know only how to do one thing; draw your weapon and come out on target. The same goes for basketball training.
Dribbling is the most if not the only important skill in basketball. If you cannot dribble the ball, then you cannot go down to the other end of the court and score a basket. In my playing days, I was often handed a tennis ball instead of a basketball. I was told to dribble up and down the court with this tennis ball.
I thought the basketball was crazy. It wasn’t until after about 3 hours of dribbling a tennis ball in practice that I understood what the coach was doing. He was teaching me that if I can dribble a tennis ball- a small, felt covered, and awkward ball- then, I could dribble a large leather ball. My dribbling skills improved and so did my scoring. Every day at practice, I continued to dribble a tennis ball and even do layup drills with the tennis ball. Every day after the tennis ball, I did the same drills with the basketball. I improved my dribbling and lay up skills immensely.
Muscle memory is key! When game time came around, I did not have to think about how to dribble. I knew that the as large as the basketball was it would automatically fit into my palm when I pushed it to the ground and it bounced back up. I was feeling for a tennis ball, but a basketball came back instead. I had dribbled a tennis ball so much that it was automatic that I was dribbling a basketball and not a tennis ball.
I had developed a “muscle memory” for dribbling a tennis ball and basketball that dribbling was like breathing to me; it was natural.
Key Training Points
- Dribble a tennis ball at least 30 minutes a day.
- Dribble a basketball after the tennis ball for at least 30 minutes.
- Conduct layup drills with a tennis ball
- Conduct layup drills with a basketball following layup drills with a tennis ball.
- Practice crossover dribbling with a tennis ball.
- Continue to look forward while dribbling a tennis ball. (This will help in feeling for a tennis ball instead of a basketball and will make dribbling easier.)
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Muscle memory Sports in Krasnodar
Muscle memory - long-term structural changes (restructuring) of muscle and nerve cells that develop under the influence of physical training and provide a quick recovery of athletic form after a long rest. After an injury, the birth of a child, and many other circumstances, professional athletes sometimes have to stop training for a while.
At the same time, without exercise, muscles atrophy - myocytes shrink in volume, since fewer organelles and cytoplasm are required to maintain a low level of physical activity. However, if athletes decide to return to the sport and resume training, fitness returns relatively quickly. It takes them less time to increase muscle volume, strength and endurance than beginners.
Mechanism of muscle memory
1. Restructuring of nerve cells
The phenomenon of muscle memory has been known for a long time, and sports doctors associate its causes with the work of the nervous system, namely, increased excitability of motor neurons and the appearance of new synapses, which leads to an improvement in neuromuscular - muscular conjugation.
In the motor cortex of a trained athlete who started training after a break, there is an accelerated growth of new vessels and an improvement in the nutrition of motor areas, neurotrophic factors are secreted.
2. Restructuring of muscle cells
Norwegian scientists led by Kristian Gundersen (University of Oslo) have shown that muscle fibers have their own memory and its mechanism is associated with the appearance of new nuclei. Muscle fibers - cells that form muscle tissue are very long (up to 20 cm) and thin (up to 100 microns). Usually their length is equal to the length of the muscle. In addition, muscle fibers contain many nuclei - these are one of the few multinucleated cells in vertebrates.
Detailed description of the study
In experiments on mice, in order to load the extensor digitorum longus (EDL) leg muscle, they partially removed another muscle, the tibialis anterior muscle (Latin), or tibialis anterior. Since the partially removed muscle acts in the same direction as the one under study, as a result of the operation, the EDL received an additional load.
At different times after the operation, scientists observed what happens to the muscle.
In 21 days, the muscle fibers in the EDL became noticeably thicker: the cross-sectional area increased by 35%. But these changes were not the only ones. There are 54% more nuclei in muscle fiber cells. Moreover, as the analysis showed, the increase in the number of nuclei in time preceded the increase in thickness. The nuclei began to multiply on the sixth day of the increased load on the muscles, and their number stabilized on the 11th day. And the thickness of the fiber began to grow on the ninth day and stopped on the 14th.
From another group of mice, they did the same and observed them for two weeks. On the 14th day after the operation, there were 37% more nuclei in the muscle fibers, and the thickness of the fibers increased by 35%. After that, the biologists imitated the termination of muscle training - for this they simply cut the nerve going to it. Over the next 14 days, the muscle atrophied: the thickness of the fibers decreased by 40% of its maximum value.
And the number of additional cores remained at the same level.
A scientific experiment has shown that the growth of muscle mass during training is a consequence of an increased number of nuclei in muscle cells. More nuclei means more working genes that control the synthesis of more muscle contractile proteins, actin and myosin.
This change is permanent - the extra nuclei did not disappear even after three months of muscle atrophy. The latter result was unexpected, since it was assumed that the extra nuclei would soon be destroyed by apoptosis, but this did not happen. The nuclei simply reduced their functional activity and were in "standby mode".
Scientists have concluded that it is the new nuclei that form the basis of muscle memory, which is realized at the cell level. With the resumption of the load, additional nuclei begin to function actively: protein synthesis and hypertrophic processes are enhanced, which are regulated by nuclear DNA.
New nuclei in muscle fibers are formed by fusion with myosatellite cells, which divide by mitosis.
With age, their ability to divide decreases. For this reason, it will be difficult for an older person to build muscle if they did not exercise in their youth. And getting back in shape is much easier. 16 mistakes basketball players make I think you have seen and heard them too.
This is all useful and really important, but many make mistakes in training that do not allow you to reveal the whole idea. When the work is not efficient, all this "work hard" is useless.
For me and Ball In it is important that the players develop, so in the online school we try to create an environment where everyone works effectively and develops. In this article, I share popular mistakes that prevent players from developing.
Read carefully for tips to help you get the most out of your workouts.
1. No goal
It's not about the big goal of "become a pro", it's about the training goal. Kobe went to practice early in the morning and knew he had to score his 800 shots. All the best players know their goal before they start training.
2. No plan
When the player has already figured out the need to set a goal for training, the next error occurs - the lack of a plan. You enter the hall and must know not only the goal, but also the specific actions for today.
Preparing for training - set a goal and write a detailed plan, where you will take into account the time, your condition, equipment and other resources.
3. No Responsibility
The easiest way to increase consistency and accountability is to start reporting on your work. Tell your parents, friends, coach or in your diary about training, but be honest. When you take the commitment and responsibility to hit 500 shots a day, but only hit 200 yesterday, you should hit 800 today. It's the mindset that separates the good from the great.
4. Lack of learning
Never think that you know everything. Listen and absorb what the coach gives you. I don't understand players who come to a coach for a team, personal training or start working online, but they think they are smarter and know better what to do.
5. receive the ball with straight legs
This is a habit. In the game, you should always get the ball in a standing position from where you can act, why do so many people avoid this in training? Train yourself to receive the ball in a kickstand. Such a small detail in a year can distinguish a good player from an average one.
6. work not in the rhythm of the game
I must say right away: training may not be in the rhythm of the game. This is especially true for the initial level of training, but when the player has a base, the training should approach the rhythm of the game. 200 shots from a point in a relaxed state is not training.
7. Training without athletic stance
On the court during the game you will not be on straight legs. This is not necessarily a low stance, but the legs are always included. The same is true in training. You train dribbling - sit in the rack. When you throw, remember your stance. Get used to being in this position.
8.
Fear of making a mistake
Some players are afraid of making mistakes: miss, lose on dribbling, run slowly, etc. But making mistakes is normal, especially in training. From the first time, ideally rarely anything happens, mistakes are an integral part of development. If you want to develop, allow yourself to make mistakes.
9. No warm-up throws
It's impossible to watch the players enter the court, take the ball and immediately shoot a three-pointer. The best players from all over the world start training at the ring. Kobe Bryant wrote about the same in his book. Start with shots from under the basket, activate muscle memory and be consistent.
10. Practice things you don't use in the game
If you're a 210-foot center and play under the rim, 3-pointers won't be the core of your training. If you are a point guard who plays from a throw and a fast pass, playing in the post is hardly needed in your training. It is important to understand that the basis of training should be from the things used in the game.
The rest is in the background.
11. Wasting time on trickshots and crazy layups
It's not related to the game, but basketball players continue to repeat crazy shots in training and spend time on this. What for? This includes shots from the center, three-point roundhouse or hooks. You can and should work on regular throws, completions, and other things that will help improve the game.
12. Focusing on the time in the gym, not the quality of the work
It doesn't matter how much time you spent in the gym if you didn't work. You can say, "I've been on the set all day." And in fact, training and work lasted a maximum of two hours. What matters is the quality of the work and how many hours were actually spent to achieve the goal.
13. Do not track progress
How can you know that you have improved in something if you do not track changes? Match your workouts and goals to progress, then track your progress. The progress you notice will motivate you to work even harder.
14. Lack of consistency
One workout a week is good, especially for a start. But if we talk about some big changes and goals, then you need to work harder. Get better every day by just 1% and you will be surprised by the progress in 3 months.
15. Working hard only under the eyes of others
Many players start working hard only when they are watched by a coach, a parent, a friend, an opponent ... But the best do not need this look, because they always give their best.
16. Giving up when it's hard
There are days when nothing works out. You're tired, the shot doesn't work, the dribbling doesn't work either. How are you going to change something if you give up in such a situation? Basketball players who sincerely want to get better and win in such a situation force themselves to pull themselves together and become stronger. They never give up.
Did you recognize yourself? 99 out of 100 basketball players make at least one of these mistakes.
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