The book Shooting Posture was written by American Martin, who invited many NBA teams to do shooting training. It's the unofficial authoritative textbook about shooting in the United States, The Scanning of Forest Cats! ! )
Shooting is the main offensive technique of basketball and the only scoring method. In the game, the offensive players try to score points and use other offensive techniques and tactics in order to create more and better offensive opportunities. The number of shooting scores determines the outcome of a game. Therefore, it is of great significance to master shooting techniques and continuously improve shooting percentage for winning in the competition.
Today, one-handed in-situ shooting is mainly used for free throws, or trying to launch a 3-point shooting. Although it is not used much, it is the basis of the most popular jump shot and some layups.
Although all basic shooting is closely related, I try to set up a chapter for each kind of shooting: free throw, jump shot, basket running, hook shooting and shooting, and divide each shooting technique into the following points:
Aim at the basket
Where is the aiming point when shooting? Your eyes should be fixed on the back edge of the hoop. When you see this, you can throw it into the net. Many coaches teach players to aim at the front of the basket, so you have to throw farther than aiming at the basket. You should shoot every time, just like a god pitcher.
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Whether it's a free throw or a jumper, are you standing right? If you shoot with your right hand, your right foot should point directly at the center of the hoop. When making a free throw, the right foot should be placed at the midpoint of the free throw line, and the left foot should be slightly in front. The most important thing is to feel comfortable standing. Remember, what you want to cultivate is stability. Stability comes from habits and from feeling comfortable and natural.
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Be careful when holding the ball. Touch the ball with your fingers and palms. You can't touch the ball with your palm. There should be a gap between the ball and the hand, so that it feels soft. Control the ball with your fingers, not too tight.
knee
I advocate bending your knees a little when making free throws. Like other lenses, the knee joint must be stable and consistent. The basic premise is that the simpler the stroke, the smaller the movement, and the greater the chance of getting a consistent and stable stroke.
The following action of the ball and hand after hitting the ball.
Hit the ball gently and smoothly, don't suddenly use force, otherwise it will make the ball leave your hand too fast, so the hit rate will drop. To soften the net, the ball should shoot from the end of the finger and naturally leave the finger. If the ball touches the palm of your hand, you can't touch the rim lightly.
arc
If the ball hits the basket and bounces back, it tells you that the shooting is too flat, but the arc is not enough. Lack of curvature will prevent the ball from gently touching the basket. When making a free throw, the highest point of the arc should be 3-4 feet (about 1 m) on the basket. The farther you throw, the higher the arc will be.
Eye gaze (after the ball is released)
Do your eyes follow the flight curve of the ball? This is a common problem. Don't focus on the flight of the ball-it's easy for the pitcher to miss the target before the ball is shot, which will affect the hit rate.
The rotation of the ball
Like radian, the rotation of the ball depends on the distance between the ball and the iron ring. The ball around the free throw line has to rotate for a week and a half to reach the basket. If there is no proper backspin, the ball will hit the basket and go out instead of falling into the net.
be sure of oneself
Proper practice brings success, success gives people confidence, and self-confidence makes you believe in the effect of practice and continue to practice. This is a wonderful cycle. Most excellent pitchers have a clear idea before pitching. Stand confidently in front of the free throw line.
The second shooting technique: easy free throw.
The book Shooting Posture was written by American Martin, who invited many NBA teams to do shooting training. It's the unofficial authoritative textbook about shooting in the United States, The Scanning of Forest Cats! ! )
There is a lot of pressure on players during free throws-before you make a free throw, the opposing coach calls for a timeout, the opposing players laugh at you, and the audience waves their arms wildly behind the backboard, but it doesn't matter. Players should regard these disturbances as favorable factors. If the fans wave their arms wildly, a good pitcher should realize that the hoop and backboard are the only things that don't move in front of him. This helps to aim at the basket. All the swings behind the backboard can only make the hoop look bigger than usual.
The ability to concentrate-using all these external disturbances to turn unfavorable factors into favorable factors and relax in a difficult environment-is based on one main feature-self-confidence, true and waterless self-confidence. The only confidence is knowing that you can shoot, and this comes from your skills and your ability to use them.
have a penalty kick
First, aim at the basket.
The free throw starts from the aiming point: a little behind the blueprint (the farthest point on the basket from you). Many coaches teach players to aim at the front point of the hoop so that the ball can hit it above this point. If you want to shoot, the player must shoot farther than the shooting point. Why aim at one point and give up? If you set a shooting point, try to aim at it.
When you see the point behind the hoop, you can look inside the hoop. This is where the ball is going. Most people shoot lightly because too many people aim at the basket in front of the basket map. On the contrary, the pitcher aims at the basket behind the basket, supplemented by a proper arc, and rarely throws too much. After aiming at the basket, the blueprint looks bigger. Because you notice that the part around the basket has become bigger. A big goal is easier to throw the ball into the net than a small goal.
Second, the blue stance
Don't put your legs together, but separate them so that you can move in all directions. For right-handed players, the right foot should be close to the free throw line, and the left foot should be slightly in front, pointing to the center of the hoop. You make the same gesture every time you make a free throw. This fixed mode is very important and the key.
The shooter's ipsilateral foot is placed in front of the free throw line, a few inches in front of the other foot (about 10 cm).
M), feet directly toward the hoop, knees slightly bent.
[IMG] Third, hold the ball.
Hold the ball carefully when you start shooting-it's like holding an egg instead of a lemon. Every shot is very important, it is connected with victory or defeat. Always remember this. Many balls didn't get into the net, but they got in at last. The way to hold the ball is related to this: it can buffer the impact of the ball hitting the basket. If the ball hits directly, it will stay in the basket for a longer time, so the more chances the ball will roll into the net. (Figure 5, Figure 6)
Hold the ball carefully, not too tightly. Put the ball on your finger, not your palm. There should be a gap between the ball and the palm of your hand. Figure 5
For one-handed shooting, the shooter's index finger tips touch the center of the ball. The shooter's thumb should be spread at a 60-degree angle with the index finger. The fingers on one side of the ball are fully extended to the maximum extent.
Suppose you hold the ball, the joints on both sides of the ball go from left to right, and the prominent trademarks go from left to right. This position is easy to maintain. Once you master shooting, every step will be mechanized, and you will automatically put your hand on the ball, then you won't have to worry about where the two sides of the ball meet and where the trademark is (once you hold the ball without looking at these things, you won't know where the ball meets-no matter how you hold the ball, you will feel the same when you don't watch it).
When holding the ball carefully, be sure to remember that you can only touch the ball with your fingers and palm roots, not with your palm. Light can pass between the ball and the palm of your hand.
Fourth, the knee.
Don't bend your knees too much. Many coaches insist on bending their knees more; On the contrary, your knees should be slightly bent. Excessive physical exercise can only increase the possibility of missing words, especially in the following inappropriate occasions: the opposing coach calls for a timeout to distract your attention and ultimately affect your shooting habits. But it is easier for you to deal with this situation if there are not too many unnecessary physical movements in the habitual movements. Free throws should be simple and smooth, and unnecessary body and upper arm movements should be minimized.
After the ball comes out, your hands and hips follow suit.
The whole shooting, from the beginning to the follow-up of the ball, must be carried out continuously and smoothly. You should train this, even if your accuracy is not high at first. Picking up the ball gently is very important in strength setting: soft and smooth hands help the ball hit the basket and get into the net. The heel should be raised slightly.
When the ball is released, the shooter's arms, wrists and fingers should be completely straight. Shake your wrist gently, not too hard-it will give the ball the necessary backspin. The correct hand following action is: the wrist and fingers are gooseneck. (Figure 8, Figure 9)
The coach particularly emphasized that the athletes should be instructed to close their elbows to their bodies. And this is not so important, remember-shooting is done by the wrist, and the upper arm is mainly to assist the wrist to shoot. If the pitch is good, the elbow posture is flat and straight, so you feel comfortable. Don't change and accept the uncomfortable posture. As long as it does not affect other important shooting factors, comfort is a very important feeling.
[When shooting, the heel should be raised and the front toe should land. Watch your heels when you shoot. ]
Six, arc
The ideal shot should have a good arc-when the ball is at the highest point of parabola, it should be 3.5-4.5 feet higher than the height of the hoop (about 1 m). All the basic skills listed in this book, plus good shooting and follow-up after shooting, proper arc and rotation, should help the ball touch the basket gently. In this case, if the ball doesn't get into the net, it will also land on the hoop, and it will still get into the net after several rolls.
After the ball is released, you must follow it with all your strength. Even after shooting, the palm of your hand should be completely straight, so that your hands and wrists can reach the shape of a goose neck. ]
Figure 9
Seven, eyes
Do you remember where you looked? Even if the ball is flying, keep your eyes on the point behind the basket. Whether you realize it or not, don't let your eyes follow the ball. It will affect your concentration. This kind of problem is very common, even among professional team players.
Even if the ball is about to hit the blueprint, don't put down your upper arm immediately, but stay in the air until the ball enters. Otherwise, the ball will hit the basket and miss. I know my hands are high,
VIII. Rotation
From the free throw line to the basket, it is enough for the ball to rotate once and a half. Spin too much, if the ball won't hollow out the net, it will let the ball roll out of the hoop. Finger control of the ball is very important, because it is the last part of your shooting.
Keep your arms at a comfortable height and posture, hold the ball on one side of the ball, and keep your thumbs almost together. Don't pay too much attention to elbow bending, and take a comfortable posture. ]
Figure 1 1
Nine, self-confidence
If you stand on the free throw line and have no confidence, then you may miss it. Prepare to shoot.
Attention
When you make a free throw, there are five players on the court who want you not to score. Countless spectators feel the same way, especially the visiting team game, but don't be distracted. Pay attention to your aim, adjust your pace and make yourself feel comfortable. A bomb exploded over the stadium and the ball went in.
XI. How to practice?
Obviously, the best practice method is free throw. Special brackets bring the ball back to you to help you train. I often use the ball, and there are other ways to help me shoot without the ball.
If there is no basket at home, take a ball in your hand, hold the ball correctly and hit the wall to shoot. This won't help you aim at the basket and shoot an arc, but it will help you hold the ball, shoot, follow up after shooting and stand still. You can do the same thing at home: lie in bed and throw it in the air. Remember-be reasonable every time you deal with the ball.
I suggest you make 500 free throws a day, which only takes one hour (30-40 minutes is enough for me). If you really want more accurate free throws, you only need to spend a little money.
Once you practice these basic skills step by step, your self-confidence (which is very important) will gradually increase. I hope you can take these basic ideas seriously and practice them one by one, even if the hit rate is not high at first. You have to work hard to do something meaningful in life, and free throws are no exception. You need to work hard.
The third shooting technique: jump shot in front of the opponent
The book Shooting Posture was written by American Martin, who invited many NBA teams to do shooting training. It's the unofficial authoritative textbook about shooting in the United States, The Scanning of Forest Cats! ! )
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Jump shot is just an evolution of fixed-point shooting, which allows players to shoot over defenders. Jump shots are now widely used. Because defenders are stronger and more athletic than before. Magic is one foot high, Tao is one foot high, and jump shot also makes offensive players more aggressive.
Many basic skills of jump shot are the same as fixed-point shooting: like holding the ball and spinning the ball. But when we analyze the jump shot bit by bit, we can see that there are some differences to consider.
The most obvious difference is the preparation time for shooting. For free throws, you have enough time to prepare, but for jump shots, it can be said that there is no, which means that all preparations must be made in advance, and this can only be done through strict training. A good pitcher will be fully prepared when to jump shot-from dribbling to jumping shot, or from passing to jumping shot.
Correct parabola or arc is very important for jump shot. But it is more difficult to master than free throws. Almost every player struggles to fly peacefully after the ball is released. Even some better pitchers throw too low. This is an easy problem to correct, but it involves a reasonable psychological attitude.
The last thing players want to correct is the jumper. Why? It may be because the players have formed the appearance of today's jump shot on the street and on the court. Their shooting style can be seen from the sidelines. You know a man who shoots like J. Why should I change my J-shape? That's my patent. )
This "J" shape may prevent you from taking part in the competition.
Be flexible! Dare to correct. In my opinion, people say that the shooting rate of jump shot is the same as that of free throw. They say 55% is excellent, shut up!
I firmly believe that every player should hit 60% jump shots from outside the three-point line and 50% from outside.
What is the shooting percentage of uncontrollable unbalanced shooting? It's simple. Do not vote. So, what about unusual long-range shooting? You must know your shooting range. If the maximum range is 15 feet (about 5 meters), don't try to throw a ball of u feet (about 6 meters). In this case, you will swing your arm. Protecting your motivation stereotype is not good for you.
Always want to improve, one can't take too many jumpers a day. Yes, I am repeating what your coach said, but some suggestions are worth repeating. If sitting on the bench for one day is more important than practicing for two hours, that's fine, but always understand that this is an agreement with yourself. In that case, don't be surprised when there is no scholarship for you in the admission column.
The coach should also be blamed. They seem to regard basketball as a chess game for two people, and overemphasize other important techniques-defensive footwork, rebounding and dribbling, while shooting skills are often forgotten. Many coaches believe that players practice shooting in private most of the time, and the coach's duty is to teach other things. Indeed, in a way, this is right. But if my team scored 50 goals and your team scored 49 goals, if everything else is the same, then I won.
People put too much emphasis on attacking inside, and a good coach will really choose skills and tactics according to the strength of the team. If the team has many big men, you can storm the basket, but it is easy to be controlled by the other team. If your opponent has a strong inside player, you have to take offensive tactics that are not very handy. But if all five of your players are good at shooting L 2- 15 feet (about 5 meters), how the other team defends the inside is not very important. All five players can shoot, and you will score. If all five defenders have to defend on the periphery, the chances of breaking through the layup will increase.
jump shot
First, aim at the basket.
Do you often jump too lightly? This is not a minority. Most of the jump shots in the game are because they are light and miss. One of the reasons is that many players aim at the front of the basket, and aiming at the front of the basket causes the ball to miss. The aiming point should be at the back edge of the iron ring, so that you can see the inside of the iron ring. This is where the ball will fall.
Second, the body posture
Before shooting, the shoulders are parallel to the basket. If your feet land correctly, your shoulders will naturally be parallel to the basket. When dribbling, when you stop dribbling and lift the jumper, your feet and shoulders should face the basket well. If you catch the ball, face the passer, open your hands and relax. When catching the ball, make the ball and hand close to the body quickly.
When preparing to shoot, the shooter's foot is slightly ahead of the other. The toes of both feet should face the hoop. The big toe of the front foot points directly to the center of the hoop. (Figure 12, Figure 13)
Figure 12
Figure 12
Third, hold the ball
Holding the ball is similar to a free throw: the index finger is located at the midpoint of the second half of the ball. An example of holding the ball backwards with the thumb and aiming at the center of the ball.
Jump shots are tighter than free throws-jump shots, not free throws, not random, but don't forget, the more careful you are about basketball, the greater the chances of soft shots, that is, the greater the chances of getting into the net.
Fourth, the knee.
Remember that your knees don't need to bend too much-just a little more than a free throw. Do not make the knee joint angle less than 135 degrees. In that case, you may pay more attention to take-off than shooting, and shooting is the purpose.
Five, the ball shot and follow-up after the shot.
Arm movements are the same as free throws. Hold the ball on the shooter's side, close to the center of gravity, and shoot with your wrist, not your arm.
When you are comfortable with the ball and ready to shoot, shift your center of gravity from the soles of your feet to your toes, and then start jumping vertically upward, not forward or backward.
A good pitcher knows how high he should jump and doesn't care too much about how high he jumps. If you jump hard in the game and your feet are tired, your jump shot will definitely be different in peacetime. The key is repetition-the shooting method is the same every time. (Figure 14, Figure 15, Figure 16)
Figure 14
Figure 15
Figure 16
When you reach the top of the jump, gently shake your wrist and pick up the ball. The ball should leave the finger from the end of the finger, not let it go with the strength of the arm. Don't shake your wrist too fast, as long as the ball has a proper backspin. If the wrist shakes the ball too fast, the ball will spin too much. When hitting the ball, you can't touch the ball with your hand. The shooter should keep fully stretched to complete the follow-up action of his hand after the ball is released. Remember-don't take back the shooter too early.
Six, arc
Make a jump shot at a jump shot distance of 6 to 15 feet (about 2-5 meters), and the distance between the ball at the highest point of the parabola and the hoop should not exceed 3.5-4 feet (about 1 meter). Shooting outside 15 feet (about 5 meters) requires a higher arc.
Seven, eyes
Never let your eyes follow the flight curve of the ball. Focus your eyes on the aiming point-the back edge of the hoop.
VIII. Rotation
Like the free throw, the jump shot of about 5 meters can rotate for a maximum of one and a half weeks. Naturally, the longer the jump shot distance, the more turns the ball will make. If you expand the shooting range to 7.5 meters-equivalent to outside the NBA three-point line-then the ball rotates for two weeks to two and a half weeks.
Proper rotation and gentle hitting will increase the chances of scoring after the ball touches the basket. The ball spins too much and will roll out when it hits the hoop. Proper rotation will make the ball stay in the hoop for a longer time and roll into the net more easily.
Nine, self-confidence
If you shoot, it doesn't feel particularly right when you shoot. If the ball doesn't get in, it probably just doesn't get in. A good pitcher knows what it's like to hit the ball. At the beginning of the game, especially in unfamiliar stadiums, those goals you think should be scored will fail. Keep shooting according to the established feeling, and it won't be long before you get familiar with the surrounding environment and feel back.
Repetition is key. If you have enough practice and fully understand your physical condition, ability and action pattern, then you will know what kind of ball you can throw, and you will try to throw only such balls. A good pitcher has a good feeling about pitching, and that is confidence.
Attention
Jump shots have a lot of interference. Some defenders always want to put a hand in front of you, and some will hit your elbow when shooting. But if you know your habits and focus on the hoop, only physical contact may interfere with you. In that case, there is still a chance to make extra free throws.
XI。 change
Young players often see that experienced players can effectively throw the ball out of balance-just like squeezing it to cause a foul, or pulling the defender away to cause a space difference-so they will imitate this form of shooting. It may be interesting to practice these contents, but for good shooting skills. It will play a destructive role and destroy the dynamic stereotype.
The best tennis players in the world will never learn to play curveball until they master a reasonable straight line and hit the ball quickly. The same applies to basketball. Learn, practice, understand and perfect the basic jump shot, and then you can practice other varied jump shots.
Twelve, three-pointers
Three-pointers expand the attack and defense of basketball and let perimeter players return to the field. The distance between the three-point line of high school and university is 19 feet 19 inch (about 6.2 meters), and the distance between the three-point line of the world is 20 feet (about 6.25 meters). They both separated from the front of the hoop. The distance from the three-point line in the NBA is 23 feet 9 inches (about 7 meters 3), from the midpoint of the net to the three-point line. Every coach has different views on the use of three-pointers, but most coaches, especially at the level of college competition, will make it more difficult to win if they lack 1 or two good three-pointers (Figure 19).
With the three-pointer becoming so important in the game, the coach should spend more time on the three-pointer training than in the past.
How many times have you seen a well-trained three-pointer play badly in the game? Usually the three-pointer is accurate, and it is often the case in the game.
For a basketball player, if there is no serious defect in sports ability, then three-pointers may create scholarship opportunities for him; Hard training, the basic reason is the same.
Don't increase the shooting distance by changing the action stereotype, but improve your physical skills and make the three-point shot easy. If you have to jump hard or shake your wrist hard to shoot a three-pointer, your chances of success are much smaller.
Thirteen, don't throw the backboard.
My view on throwing rebounds is: don't throw rebounds.
Many coaches advocate throwing rebounds. Many shots-layups, forced shots-can really improve the hit rate and shoot more skillfully with the help of rebounds. But I always think that wiping the backboard when jumping shot will bring two disadvantages:
First of all. Change the shooting action. Aiming at the basket-not rebounding-is one of the basic points of shooting. Suddenly changing the shooting style in the dynamic stereotype will definitely affect the shooting percentage.
Second, shooting is not decisive. On key occasions, if pitchers always rely on rebounds to shoot, they will definitely aim at the basket from a special angle. Should I touch the rebound? This indecision may be the difference between neutrality and non-neutrality. And this shot may also be the key to success or failure.
A good baseball player knows what to do under any circumstances, and so does a good basketball player. Don't put yourself at a loss.
Fourteen, repeated practice Diao
Jump shot, free throw one-the basic point of any shot is repetition. Under the mechanism of dynamic stereotype. Keep practicing and make shooting an unconscious natural reaction. A good pitcher doesn't need to tell exactly how high he can jump shot, where the putter is placed in the basketball, how high the ball is at the highest point and so on. But you must be able to identify these factors, because they play a role all the time.
With this as the goal, set the shooting mode every time. If you do this, you will make faster progress than before.
Fifteen, how to practice
If there is only one ball without a basket, you can still practice through the wall and cultivate the dynamic stereotype of shooting-holding the ball, taking off, shooting and arm following after shooting. You can also practice the difficult movements of catching the ball and taking off with the wall. When the ball comes, prepare to catch it with both hands as mentioned in this chapter, fully stretch your arms, hands and fingers, but relax. When the ball approaches, both hands quickly catch the ball and lean into the body, holding the ball and preparing to shoot.
If you really master the basic posture and key points, you can try to jump shot 300 times a day, as long as your legs are strong. If your legs are tired, don't shoot, because that will force you to change your motivation to shoot. At first, I often practiced near the basket. Your first 50 jumpers should be 3-4 meters away from the hoop, and then extend to about 5 meters in the next loo jumper. If you can increase the shooting distance, throw 100 balls 5.5 meters away from the basket. You can throw a three-pointer for the last 50 balls.