Practise session 1 - Preliminary movements

I wanted to practise my technique so I could feel comfortable when standing on the free throw line.

Practise the preliminary movements of a free throw basket-ball shot


The preliminary movements for the free throw are very individual, and are slightly different for every player. Most players use these movements in order to mentally rehearse the shot they are about to take, and to attempt to relax and free the muscles of tension and tightness ( Mechanics of the free throw, (2005).

Design of session

1. Place left toe on the free throw line 

2. Relax and free muscles of tightness.

3. Place right foot slightly behind left foot so you have a staggered stance.

4. Have feet shoulder width apart

5. Have several dribbles of the ball while you rehearse the shot in your mind.

References:

This information was sourced from the following article:
CoachesInfo.com - information and education for coaches - Mechanics of the Free Throw. (n.d.). Coaches Info Service Website. Retrieved May 28, 2013, from http://www.coachesinfo.com/index.php?option=com_content&id=10009&Itemid=20

Information collected:

20 shots put up, 5 successful.

30 minute practise session.

Of the 15 shots missed 6 missed completely, 4 were long and 5 were short.

Refection:

As this was my first session and I was focussing on the preliminary movements it took me a long time to work out the correct angle and power needed to successfully make a shot.

It took me a long time to get comfortable on the line and most of this was due to not having a good preliminary movement.

The activity i have chosen for motion analysis and skill acquisition 2013 is.... 

Free throw basketball shot:

My experiences with shooting a basket ball from the free throw line is limited to playing casually with friends a few times. i was able to make around 40 percent of the shots i was putting up however i was not consistent. I really want to learn this new skill and become consistent at it so i can enjoy playing basketball with my friends and be competitive with them. My goal is to be able to confidently make 7 shots out of 10 on an average day.Below is a list of the skills i will need to improve, this is a description of the phases and what i will be changing.
My plan:
1. I want to complete one basketball shot practise session a week and log what i planned for this session.2. Log what i actually did during the session.3. Include data such as video to back up my explanation about what was done.4. Reflect what i have learnt and the outcome from each session.

Breakdown of phases and skills:

For the breakdown of the phases required for a free throw basketball shot i remembered the word B.E.E.F.
Balance.Eyes on your target. Elbow keeps the basketball straight.Follow through. Phases:                                                          
Preparation.
Back-swing.
Force producing movement.
Critical instant.
Arch of the shot.
Follow through.


Skills and considerations.
Equiptment neededWhen to start videoWhen to shootHow much force is neededWhere to aim elbowWhich arm to shoot withHow high i need my elbowWhere my feet should be positioned

Below is a video of my first practise session.