Shooting Progressions – Foundations of Shooting

Shooting Progressions

Building a good shot starts from the ground up.  Each player will have an “authentic” footprint, but there needs to be a few baselines for their footprint.

1. Feet need to be hip width (their hips could fit inside their shoes).
2. Feet need to point the same direction.  (Ideally their feet are pointing at 11 o’clock” with the weak side foot slightly behind the strong side foot)

After understanding what a good base feels like, the next most important aspect of shooting is the hand placement on the ball (Hand Print).  Ultimately we want to move the middle of the hand to the middle of the basket.  The middle of your hand is your index finger.  At the younger ages, having the index finger and middle finger on each side of the air hole on the basketball will be a good reference.  As players get older their index finger can slide closer or on the air hole.

Once the middle of the hand is positioned correctly, by moving the middle of the hand to the middle of the basket we are moving the middle of the ball to the middle of the basket.

Ball Path – We want to be as efficient as possible with our shot and this will often be seen in the path of the basketball as it moves from Position 1 to Position 3 (release).  The ball should be moving in a straight line on the target line.  This will be accomplished if we are able to position our strong side arm (shooting arm), strong side hip and strong side shoulder on the target line.

Ball Movement – We want the ball moving one direction towards the target as quickly as possible.  This is best accomplished by dropping the butt back and down on the catch (Drop on the catch).  A small dip of the ball is fine, but we don’t want to catch standing straight up to then drop our butt and the ball as it will ultimately take too long.  If we are dipping the ball, the ball needs to be on the target line as the ball is lowered (dipped).

Positive Energy – Movement towards the target is defined as positive energy.

Negative Energy – Any movement that is not moving the middle of the ball towards the target is negative energy.  (Ex:  A player hops to the left of their target, instead of having a slight sway (hop forward) towards their target).  Any negative energy will require more negative energy to get the ball back on line.  (Two negatives can make a positive).  Having negative energy is hard to duplicate from shot to shot, leading to inconsistency.

Quiet Eye – The top shooters in the world find their small target 1/2 second faster than average shooters.  Shooters can look at the front of the rim or the back of the rim, but whatever they choose they need to do it consistently and they need to find their target as early as possible.

Eyes on Target or Eyes Following the Ball – There really isn’t consistency with the top shooters in the world in this area.  But whatever a shooter does, they need to do it all the time.

Mental Part of Shooting – NATO (Not Attached To Outcomes).  Shooters need to have a next play mentality and not get attached to the result, but instead focus on the process of shot preparation, efficiency in their ball path, positive energy vs negative energy with a quiet eye.  If they do these things, the outcome will take care of itself.  Shooters that get too attached to the outcome of their shot get distracted and lose focus on what they should be paying attention to.

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The below phases of teaching a young player how to shoot the ball will require no basketball at all.  I’ve broken it down into a 4 week program so the players don’t get overwhelmed with the information.  

***Tip – Put a piece of duck tape on a wall along with a piece of duck tape along the floor.  The tape on the wall will be a check point for the path of the shooting hand, guide hand and ultimately the basketball.  The tape on the floor will be a check point for the position of the feet.   I’ve personally used mirrors with tape on them to allow the player to see the movement of their shooting hand / elbow, but just make sure the tape is easily removed from the mirror or you’ll get in trouble (like I did with my wife as I ruined a perfectly good dining room mirror).

Alignment + Base

• Put a piece of duck tape on a wall (ideally where you have 6-8 feet of clearance).
• Strong side foot (inside of shoe is on the outside of the tape
• Weak side foot is slightly behind the strong side foot.
• Both feet pointed to 11 o’clock (this puts your shoulder and hip in alignment
• Key – both feet are pointing in the same direction
• Drill – Player will get their feet positioned in front of the wall.

Position & Posture

• Position 1 Posture
• Having the correct base is always our first step
• Butt down – sit back and downward
• Chest / eyes up to target – shoulders upward to ceiling
• Weight of your body is resting in the balls of your feet

Common Mistakes

1. Not actually sitting down.  Most common – players bend their knees forward but do not sit down.
2. Knees buckle inward – Your ability to sit down will suffer (Focus on this)
3. Shoulders leaning too far forward or backwards
4. Weight of body is in heels – Lack of power / balance
5. Sitting down too low or not enough

Creating Power

1. Drive through your hips and toes quickly to create as much power as possible.
2. Make sure your Position 1 Posture is correct
3. Make sure our base is correct
4. Make sure we are as balanced as possible – Weight is being held 50% in each foot – butt is sitting down in middle of body, not favoring one side – weight in balls of feet.

Common Mistakes

1. Never fully get heels off the ground when popping upward
2. Drive up too slow – not creating any power
3. Never get into correct Position 1 Posture — Our main power source

The Balanced Shooter

1. Each foot should hold 50% of your weight
2. When sitting down in Position 1 Posture, make sure you sit through the middle of your body
3. Make sure your shoulders are completely level
4. Weight is in the balls of your feet
5. When jumping out of the ground land in the front half of your feet

Common Mistakes

1. Favoring one side of your body more than the other
2. When in Position 1 Posture shoulders are not level
3. Knees buckle in towards each other
4. Placing weight in heels

 

Week 1 Drills

• Alignment Drill (Walk into the alignment with Position 1 Posture)
• Rocker Drill (Back into heels to toes)
• Hip Drive Drill
• 1-2 Step Drill (Left – Right for Right Handed Shooter)
• Forward Hop
  • Start on target line in Position 1 Posture with proper base
  • Hop forward – take off on both feet and land on both feet at the same time
  • Land / hold on balance in Position 1 Posture with correct base
• Pose Drill
  • Start the drill on your target line with the correct base in Position 1 Posture
  • Drive up through hips and make sure both feet leave the ground at the same time
  • Land on balance in an upright position with the correct base and hold for 1-2 seconds – Both feet accept 50% of your weight and land with shoulders level.  Land light in the front half of your feet.
  • Drive up through hips, stick your landing on balance on the target line.  Land a small step forward from where you take off.  This creates position energy towards the target.
• Lateral Hop Drill
  • Start 1 ft to the left or right of your target line in Position 1 Posture with the correct base.
  • Hop laterally to your target line off both feet at the same time
  • When both feet hit the ground drive quickly up through your hips and jump out of the ground.
  • Land and hold on balance in front half of your feet
  • Alternate sides each rep.
  • As you bounce to your target line, stay in Position 1 Posture – then jump up and hop…..then hold your pose.
  • Don’t pause and get stuck in your hips
  • Always keep your strong side attached to your target line.
• Wide Base Drill
  • Start with a wide base with the target line on the floor in the middle of your body.  Also start in an upright posture.
  • Pop out of both feet at the same time and land with both feet hitting the ground at the same time.
  • When landing, be in Position 1 posture and have the correct base.  Feet are hip width apart.
  • Hold for 2 seconds to confirm your posture and base is correct

Week 2 Drills

Position 1 – Starting Point

1. Strong side hand – fingers are spread naturally
2. Strong side hand – wrist is loaded back naturally
3. Elbow / Hand is in line with the target line – elbow tucked to side naturally
4. Strong side hand – in line with strong side hip but at belly button height
5. Shooting hand arm / elbow angle starts at 90 degrees
   1. Position 1 of our jump shot is different than Position 1 posture.  Position 1 is how our shooting hand / guide hand / elbow starts before we take off in our shot.  Position 1 posture is how our body is setup at our take off point.
   2. Make sure you do all of these steps without turning into a robot.  They are specific steps but we are trying to avoid tension.  Ex:  Elbow tight to your body should not feel like you’re in a sling.  Wrist locked does not mean so far back it hurts the player.  We want everything to feel natural at every step.

Common Mistakes

1. Fingers are too spread or not at all
2. Top of shooting hand is facing ceiling instead of loaded back to player
3. Hand / Elbow start across your body and ruin your shooting hand / elbow alignment to your target
4. Shooting hand / elbow too low or high

 

Position 2 (Set Point)

1. Flat shooting hand to eventually accept the basketball (Waiter position)
2. Shooting arm angle is at 90 degrees
3. Hand is at eye level – Thumb near strong side eye
4. Shooting elbow and hand in line with the target line

Common Mistakes

1. Shooting hand is not completely flat at set point – will cause an outward push and will not allow you to get under the basketball.
2. Shooting hand does not get to the proper height before release
3. Elbow does not make it to 90 degrees when the ball is traveling to position 2 and is released too early – Causing flat short consistent miss.
4. Shooting Hand / elbow are outside or inside the target line – will struggle to be a straight shooter.

Position 3 – Follow Through

1. Focus on your hand snapping directly down your target line –  your pointer / middle finger should snap to your thumb
2. Completely break wrist downwards on target line
3. Hold your release to the target line
4. Your shooting elbow must fully extend above your eye

Common Mistakes

1. Hand snaps to the inside / outside of the target line – will effect your ability to shoot the ball straight
2. Use a quick trigger follow through – will effect arc / consistency
3. Don’t completely snap your wrist downward – will effect the way the ball eventually leaves your hand
4. Push outward and your elbow extends under your eye – Will cause a flat / short miss – Extending too high can also effect your shot.  “Think” elbow over your eye but also towards your target – not in line with your ear.

The Shot Line

1. Your shooting hand starts on your strong side – in line with your hip and starting near your belly button
2. Elbow / hand travel in a straight line through all three positions – through your strong side
3. From side view – hand / elbow travel tight to our body – not away from or outward

Once again, remember to follow these steps and try your best to not cause any tension and turn into a robot.  We want you to be comfortable while shooting.  Being uncomfortable because you are learning a new skill can be expected, but different than consistently causing tension.  Ex:  Keep shooting elbow tight to your side but loose, hand travels from position 1 to position 2 tight to body without a tense shoulder / arm.

Common Mistakes

1. Shooting hand / elbow do not start in line with your target – Ruins your elbow angle / alignment and ability to eventually shoot the ball straight.
2. Shooting hand / elbow travel through all three positions in a C shape and through the weak side of your body – will effect your ability to shoot the ball straight and will cause many other shot issues.
3. Shooting hand / ball travel away from body – will effect shot time / power

Pull – Back Drill

Drill Goal – to fully understand how to accomplish the correct starting point position in your shot

1. Start with correct base in an upright posture
2. Fully extend your strong side arm in front of your body no higher than shoulder height
3. When extended, load your wrist back with your palm slightly facing the target line on the wall.
4. Pull your shooting arm back – tight to your body until shooting hand is tight to your stomach – REMEMBER – Follow checkpoints without thinking “tight” means tension.
5. Make sure your elbow angle is at 90 degrees at your start point, wrist is loaded, and hand / elbow is in line with the target on the wall.

Elbow Tracing Drill

Drill Goal – To understand how your shooting arm travels from Position 1 to Position 2 in a straight line.

1. Start with the correct base on your target line in an upright posture
2. Start with shooting hand / elbow in Position 1 and in line with your target line
3. Trace shooting hand / elbow direct up your target line from Position to Position 2
4. Stop hand and hold at Position 2 to make sure shooting hand is at correct height and your elbow is at 90 degrees

*Make sure your elbow starts at 90 degrees with hand tight to body and wrist loaded

*Stand close enough to wall so you are unable to go outward when traveling from Position 1 to Position 2

*Complete this drill slowly and think about perfecting your shot line

Snap Drill

Drill Goal – To get used to snapping your shooting hand directly down the target line, from Position 2

1. Start on your target line with the correct base and in an upright posture throughout the drill.  Maintain correct base throughout the drill
2. Start your shooting hand flat at Position 2 / Set Point.  Make sure your elbow / hand is in line with the target line on the wall, and at eye level with a 90 degree elbow angle.
3. Fully extend your elbow (over eye) and snap your hand directly down the target line.  Your pointer / middle finger should snap to your thumb.  Hold for 1-2 seconds.

3 Position Drill

Drill Goal – To understand the flow of your shooting hand / elbow through all three shooting positions.

1. Start on the target line with the correct base in an upright posture throughout the drill
2. Start with your elbow tight to your body and your shooting hand in line with the target at Position 1 (wrist loaded)
3. Slowly trace your hand / elbow up target line from Position 1 to Position 2
4. Pause at the correct Position 2 height, and snap your hand down the target line and fully extend your elbow over your eye – hold for 1-2 seconds.
5. Start close to the wall on this drill so you can make sure you don’t push your shooting arm out where it would touch the wall.

1-2 Step Drill (3 Shooting Positions)

Drill Goal – To work on the 1-2 step footwork and understand ball flow through all 3 shooting positions.

1. Start with the correct base on your target line, 3 ft from the wall, and in an upright posture.  Maintain a solid base and upright posture throughout the drill.
2. Approach the wall using a 1-2 step footwork with shooting hand / elbow in Position 1.  Do not move your hand / elbow as you approach.  Right handed shooters – Left / Right – Left handed shooters – Right / Left
3. When feet are planted – base should be correct
4. Begin moving your shooting hand / elbow up your target line from Position 1 to Position 2.  Make sure you elbow/ hand is traveling in straight line directly up the target line.  Make sure your Position 2 checkpoints are correct.
5. Once Position 2 is correct – Fully extend elbow over eye and snap hand directly down target line
6. Walk back and repeat

*Do not pup into toes – keep flat on the ground throughout the drill

*As you get better, your shooting hand / elbow should not pause at Position 2 and should flow through 1-2-3 positions.

Forward Hop Drill

Drill Goal – To work on the forward hop footwork in Position 1 Posture and trace shooting elbow from Position 1 to Position 2.  Start about 2-3 feet from the wall.

1. Start on the target line with the correct base in Position 1 Posture.
2. Start with your hand / elbow in position 1 – tight to body
3. Hop 1-1.5 ft forward off both feet and land on both feet maintaining the correct base
4. Make sure to stay in Position 1 Posture as you hop forward – Do not stand upwards as you approach
5. Make sure your hand elbow remains in Position 1 until feet are planted
6. Trace hand / elbow from Position 1 to Position 1 while maintaining Position 1 Posture – Do not stand up or move body – only shooting arm moves.  (Ball moves first…..don’t come out of your posture where you stand up and out of it)
7. Hold at the correct height with a flat hand at Position 2 for 1-2 seconds
8. Maintain correct base from start to finish (keep your butt down throughout the entire drill)

Pull Back Snap Drill

Drill Goal – To get used to starting in the correct position and tracing your shooting elbow/hand through all 3 shooting positions.

1. Start an arms length away from the wall with the correct base in an upright posture throughout the drill
2. Fully extend arm at shoulder height with pointer / middle finger in line with the target line
3. Pull your shooting elbow/arm back towards your body until you are in Position.  Make sure both are tight to the body.
4. Trace shooting hand / elbow directly up your target line through all 3 shooting positions
5. Snap and hold your follow through directly down target line for 1-2 seconds

*Remain in an upright position throughout the drill (Don’t add any posture to this drill)
*Start arm fully extended at shoulder height (Slow pull back then go 1-2 and snap to our 3 position)

Pop Up Snap Drill

Drill Goal – To get used to shooting from the correct set point height and driving through your hips and into your toes to create power.

1. Start on your target line and make sure you have the correct base / Alignment + start in Position 1 Posture
2. Start with shooting hand / elbow at Position 2 with a flat hand at eye height – make sure your elbow and hand is completely in line with the target line.
3. Drive quickly through your hips and pop up into your toes while snapping your hand directly down target line.
4. Hold on balance in your toes for 1-2 seconds

*Focus on driving up into toes as quick and powerful as possible to continue to generate power in your shot.

Adding your Guide Hand

Key Checkpoints to Remember

1. Guide Hand Starting Position
   1. in line with shooting hand (leave a small space in between to make up for the basketball eventually)
   2. Fingers pointing to target
   3. Elbow tight to body (without tension)
   4. Near belly button height
   5. Extend both hands with palms facing each other.  Pull arms back and then rotate the shooting hand to Position 2
2. Traveling from Position 1 to Position 2
   1. Keep guide hand / elbow tight to your body as your guide hand travels from Position 1 to Position 2
   2. Your guide hand travels with your shooting hand from Position 1 to Position 2 and should begin rotating upward until fingers are pointing at the ceiling at Position 2
3. Guide Hand at Position 3
   1. Finish your shot with your guide hand almost at the same height as you follow through
   2. Your guide hand is completely on the side without any inward backward rotation
   3. Guide hand fingers pointing to the ceiling

Common Mistakes

1. Most Guide Hand mistakes step from a bad shooting hand / elbow position
2. Not starting with your fingers pointing to the target – will eventually put unwanted pressure on the basketball
3. Guide hand elbow starts away from your body
4. Guide hand rotates backwards or inward from Position 1 to Position 2
5. Having your guide hand too close to your shooting hand from start to finish – leave space for the basketball.

Sequence and Timing

Key Checkpoints to Remember

1. Shooting hand / Guide hand travels first from Position 1 to Position 2 with our body remaining at Position 1 Posture
2. Once you reach the correct set point – then drive quickly through your hips
3. Think “Ball” before “Body”

Common Mistakes

1. Your shooting / guide hand travel at the same tie as you drive through your hips – This will cause issues with your release timing and momentum
2. Not reaching the correct set point height before your release
3. Not keeping your body in Position 1 Posture as the shooting / guide hand travel from Position 1 to Position 2

4 Shooting Checkpoints

Position 1 Holds – Make sure this is correct before adding any other pieces. Think of this step as “Is my starting point position correct” – Your starting point being correct is such an integral part of becoming an elite shooter!

We used the Forward Hop drill in this demo, but Position 1 holds can be done with any drill that is adding footwork into the shot.

Key Checkpoints

1. Being on balance, with the correct base (hip width/shoulder width), feet tilted, and strong side foot ahead.

2. Being able to sit in Position 1 Posture without knees pushing inward – Butt down, Chest/Eyes up

3. Having your shooting hand/guide hand in the right position at your starting point

Shooting Hand tight to your body, wrist loaded, elbow tucked, and in line with the target line.

Guide Hand in line with shooting hand, at belly button height, and fingers pointing to the target

Base + Position 1 to Position 2

In this checkpoint we’ve already established a proper starting point position – now we focus on our shooting arm/guide hand traveling in a straight line up the target line and stopping at Position 2.

Key Checkpoints

1. Shooting hand/elbow travel directly up the target line

2. Shooting hand/elbow travel tight to your body – NOT AWAY FROM

3. Stop at the correct height at Positon 2 – flat hand, at eye level, elbow at 90 degrees

4. Guide hand starts in line with shooting hand and fingers point to target – when traveling upward, guide hand rotates, fingers to celing at position 2

5. Body remains in Position 1 Posture as your travel from Position 1 to Position 2

Pop Up Snaps

Once you are consistently in the correct starting point position and understand how your shooting hand/elbow + guide hand travel from position 1 to Position 2, the next step is what we call “Pop Up Snaps”

This is where we pop up quickly out of our hips into our toes (hold on balance), and snap our shooting hand directly down the target line.

Week 3 Drills

Key Checkpoints

1. Quickly drive out of your hips, into your toes, and hold at the top of your shot

2. Snap hand directly down the target line

3. Guide hand remains upward with shooting hand – directly on the side, and fingers pointed to the ceiling.  (Both arms are fully extended once you snap up on balance in your pose)

Complete Shot

In this checkpoint all the previous pieces of the shot is understood + correct and now we begin training the “Complete Shot” 

This is the final step of the shot where we jump at the end (leave the ground) and eventually shoot the basketball

Key Checkpoints

1. Take off and land completely on balance in the balls of your feet

2. Quickly sink into hips on the approach and quickly pop out to create power – avoid getting stuck!

3. Follow through is snapped directly down the target line

 

Pull Back Drill

Drill Goal- Work on your shooting hand/guide hand starting in the correct position

1.  Start with both arms fully extended at shoulder height and shoulder width apart. Start and stay in an upright posture throughout this drill. Both hands should be facing each other at your starting point. Your shooting hand should be on the target line at your starting point.

2.  Pull both arms back – tight to your body until your shooting/guide hand is near your stomach. Rotate your shooting hand to the correct starting point position. Your guide hand should stay the same! (Fingers point to target + in line with your shooting hand)

3. Make sure your shooting hand/elbow starts in line with the target line.

 

Elbow Tracing Drill

Drill Goal- To understand how your shooting/guide hand travel together from Position 1 to Position 2

1. Start 1-2 ft away from your target line – just enough space for shooting hand/elbow + guide hand to travel up your target line tight to your body.

2. Make sure you start with the correct base/alignment first

3. Sit down in to Position 1 Posture – remain in Position 1 posture throughout the drill – do not rise as shooting/guide hand travel from Position 1 to Position 2

4. Make sure your shooting/guide hand is in the correct starting point position – tight to body, near belly line, on the target line, guide hand fingers pointing to the target line, shooting hand loaded, etc

5. Begin traveling slowly from Position 1 to Position 2 in a straight line up the target line. Your guide hand should rotate upward and remain on the side of your shooting hand (leave enough space between for the basketball eventually)

6. Stop at Position 2 at the correct height – make sure your guide hand fingers are pointing to the ceiling at Position 2

7. When traveling from Position 2 to Position 1 – continue to travel down the shot line and stay disciplined

Sequence Drill

Drill Goal- Understand the correct sequence of a shot + continuing to create power by driving through your hips up into your toes on balance

1. Start with the correct base/alignment on your target line – 2 ft away from your target line – Your base/alignment should not change throughout the drill

2. Sit down in Position 1 Posture – Make sure your shooting/guide hand are starting in the correct position

3.  Begin tracing your shooting/guide hand up the target line from Position 1 to Position 2 – Make sure to remain in Position 1 Posture at this step

4. Once you reach Position 2 – Pop up quickly out of your hips (into your toes) and snap your shooting hand directly down your target line – hold in your toes for 1-2 seconds to work on your balance

Sink + Drive Drill

Drill Goal- To work on sinking into/out of your hips quickly to create power + maintaining the correct sequence and timing in your shot

1. Start on your target line with the correct base/alignment in an upright position

2. Sit down in Position 1 Posture quickly – keep shooting/guide hand in position 1 at this step

3. With body remaining in Position 1 Posture – trace shooting/guide hand from position 1 to position 2

4. Quickly drive through your hips and pop up into your toes – hold on balance

5. Snap shooting hand down directly down the target line

1-2 Step Drill

Drill Goal- To continue working on the 1-2 step footwork, base/alignment, and driving through our hips

1. Start in an upright position with the correct base/alignment 3-4 ft from the wall

2. Take a 1-2 step (Left/Right – Right handed players – Right/Left – Left handed players) towards the target. On your first step remain upright – at your second step sit down quickly into Position 1 posture with the correct base/alignment.

3. Begin tracing shooting hand/elbow/guide hand up the target line in a straight line to Position 2

4. Once you are at Position 2 – drive quickly out of your hips + into your toes.

5. Snap hand directly down the target line and hold for 1-2 seconds on balance

Forward Hop Drill

Drill Goal- To continue working on the forward hop footwork while adding all pieces to the jump shot

1. Start in Position 1 Posture 3-4 ft from the wall – make sure you have the correct base/alignment

2. Hop forward off both feet toward your target while remaining in Position 1 Posture.

3. When landing – make sure your base is correct – Your shooting hand/elbow + guide hand shoud remain at position 1 at this step

4. Sink quickly into your hips, trace your shooting hand/elbow + guide hand up the target line + jump out of the ground while snapping your hand directly down the target line.

5. Land on balance with feet at hip width and hold

6. Walk back to starting position and repeat

Double Bounce Drill

Drill Goal- Creating as much power as possible through your hips while maintaining a solid base from start to finish

1. Start 4-6 ft away from your target line with your butt down slightly + have the correct base from start to finish

2. Take 2 small hops forward – at the first bounce, slightly sink into your hips. On your second bounce forward, Quickly sink into Position 1 Posture. Keep your shooting hand/elbow + guide hand at Position 1 at this step

3. Trace your shooting hand/elbow + guide hand up the target line into Position 2

4. Jump out of the ground and snap your shooting hand down the target line – hold on balance for 1-2 seconds – feet should remain at hip/shoulder width throughout the drill

5. Walk back to your starting position and repeat

*Keep your strong side aligned to your target throughout the drill – avoid twisting or jumping off of it – use the target line on the floor as your guide

Pivot Drill

Drill Goal – To work on base + Balance while squaring up to your target

1. Start on the right or left of the target line with feet and body facing either 3 o clock or 9 o clock

2. Make sure your base correct, you’re in Position 1 Posture, and your shooting hand/elbow + guide hand are in Position 1

3. Pivot off your inside foot (stay in Position 1 Posture) until your feet/body is facing your target line. At this point you should be in Position 1 Posture, aligned to your target, and have the correct base.

4. Begin tracing shooting hand/elbow + guide hand directly up the target line until reaching Position 2.

5. Once you’re in Position 2 drive quickly out of your hips + up into your toes and snap your hand down the middle of the target line.

6. Hold on balance for 1-2 seconds

7. Switch sides + repeat

 

Week 4 Drills

Generating Power

Key Checkpoints To Remember

1. Quickly sink in + out of your hips when driving upward into your shot

2. Sit down into Position 1 Posture – Butt down, Chest + eyes up.

3. Keep knees apart – to avoid losing power or effecting your ability to sit downward

Common Mistakes

1. Getting stuck in Position 1 Posture before popping up into your shot

2. Leaning forward, backward instead of sitting downward

3. Knees buckling inward

 

Controlled Sway (Jumping forward towards the target)

Key Checkpoints To Remember

1. Jump upward while allowing your body to land in front of where you take off

2. Make sure you are controlling the amount you are landing forward – 6 inches

3. Keep your strong side aligned to you target from start to finish. Do not rotate your body

4. Land with both feet hitting the ground at the same time + in control

Common Mistakes

1. Jumping too far forward/outward or lower half heavy.

2. Twisting off the target line as you approach your target

3. Landing off balance

 

Keeping Your Alignment

Key Checkpoints To Remember

1. When approaching your target – Keep your strong side hip attached to the target line from takeoff->landing

2. When squaring up to your target or jumping laterally to your target – confirm your starting point balance and stay in line with your target from start to finish.

Common Mistakes

1. Twisting in the air and falling off your target line. Not keeping your strong side attached to the target.

2. Falling off the target line when squaring up or bouncing laterally towards your target line.

 

Sway Drill

Drill Goal- To work on a controlled sway/forward land at the end of your jump shot

1. Start on your target line with the correct base/alignment + in Position 1 Posture. Start a few feet away from your wall. Start with shooting/guide hand in Position 1

2. Move shooting hand + guide hand to Position 2 (set point)

3. Jump out of the ground and focus on landing 4-6 inches in front of where you take off in a controlled manner. Always land and hold on balance for 1-2 seconds while maintaining the correct base. Make sure your forward land is controlled and you are jumping upward instead of outward.

4. Snap your hand down the target line each rep.

5. Make sure your strong side stays aligned to your target from start to finish. Avoid any twisting or falling out of alignment

 

Anchor Step Drill

Drill Goal – To work on the anchor step footwork while approaching your target

1. Start 3 ft away from your target line on the wall in a low lunge position with one foot forward and one foot back. Make sure to keep feet hip/shoulder width apart at your starting point. When your strong side foot is in front – make sure it’s right off your target line!

2. Drive your back foot in towards your target line quickly while maintaining a low position with your shooting hand/guide hand in position one. – Do not rise up as you drive your foot in. At this point you should have the correct base in Position 1 Posture + your hands in Position 1. Until you are comfortable with maintaining your base – Work on position 1 holds.

3. Once your base is correct – Begin tracing shooting hand/guide hand up your target line to Position 2.

4. Once you reach your set point – drive out of your hips + jump out of the ground while snapping your hand down your target line.

5. Land on balance and hold for 1-2 seconds

6. Switch feet each rep and repeat – One foot forward/One foot back

 

Foot Replacement Drill

Drill Goal- To work on your base out of a forward lunge position

1. Start in a low lunge position with one foot forward and one foot back. Start 3 feet from your wall.

2. Make sure your shooting hand/guide hand are in position 1 at your starting point

3. Jump a few inches with both feet leaving the ground at the same time (without your body rising), and land with the correct base at your starting point. You should be in Position 1 Posture with your shooting/guide hand still in Position 1. One foot should drive forward as one drives backwards resulting in the correct base. Do this step until you are consistently having the correct base at your starting point

4. Trace Shooting hand/Guide hand up your target line to Position 2

5. Drive through your hips and jump out of the ground. Snap your hand down the target line and land on balance. Hold for 1-2 seconds

 

Hop Square Up Drill

Drill Goal- To work on the hop footwork while squaring up to your target

1. Start a few feet from your target line on the wall facing to the right or left. Make sure your base is correct and start in Position 1 Posture. Shooting/Guide hand start in Position 1

2. Jump with both feet leaving the ground at the same time and square up to your target. Both feet should land at the same time in the correct base/alignment – Do this step continuously until you can get into the correct base consistently

3. When squaring up to the target remain in low position and avoid shooting/guide hand moving to position 2 until your feet are set at your starting point

4. Trace Shooting/Guide Hand into position 2.

5. Quickly drive through your hips and jump out of the ground. Snap your hand directly down the target line while keeping the correct alignment to your target. Both feet should land at the same time and hold on balance for 1-2 seconds.

6. Switch directions and repeat

 

Lateral Hop Drill

Drill Goal- To work on the lateral hop footwork + Create Power + stay aligned to your target line from start to finish

1. Start 2-3 Feet away from the wall with the correct base + in Position 1 Posture + shooting/guide hand in position 1.

2. Laterally hop either direction making sure both feet leave the ground at the same time + hop back to your starting point position landing at the same time. Only jump a shoulder width of distance away from your starting point. Make sure to stay in Position 1 Posture when bouncing laterally and back to your starting point.

3. Land on balance in Position 1 posture making sure to have the correct base/alignment to your target. Repeat this step until your position 1 is consistent. At this step your shooting/guide hand should remain in position 1

4. Trace shooting/guide hand up your target line into position 2 – remain in Position 1 Posture at this step

5. Quickly drive through your hips and jump out of the ground while snapping your shooting hand down your target line. Land with both feet hitting the ground at the same time and hold on balance. Stay aligned to your target from start to finish.

6. Alternate sides each rep and repeat

 

1-2 Step Drill

Drill Goal- To work on a forward 1-2 step footwork while alternating between a left/right approach + a right/left approach

1. Start at the end of your target line with your strong side foot ahead and your weak side foot back, in a low lunge position. Start with shooting/guide hand in Position 1.

2. Approach your wall with a forward 1-2 step footwork while remaining in a low position. Keep your shooting/guide hand in position 1 while you approach your target. Make sure each foot hits the ground separately as you approach. Try to cover a good amount of space when you approach your target

3. Make sure at this point you are in the correct base + position 1 posture + shooting/guide hand still in position 1 – repeat this step until your base is consistent

4. Trace shooting/guide hand up your target line into position 2 with your body remaining in Position 1 posture.

5. Once at Position 2 – drive quickly out of your hips and jump out of the ground while snapping your shooting hand down the target line. Remain aligned to your target line from start to finish. Both feet should land at the same time and hold on balance.

6. Alternate between left/right and right/left and repeat

 

1-2 Step Square Up Drill

Drill Goal- To work on squaring up to your target using an inside 1-2 step footwork.

1. Start in a low lunge position with one foot forward and one foot back on either side of your target line – facing to the right or left of your target. When your strong side foot is your inside foot, start with your weak side foot close to the target line on the floor to allow you to have the proper alignment when adding your footwork. Shooting/Guide hand in Position 1

2. Use the 1-2 step footwork by stepping with your inside foot first and pivoting your body + stepping with your outside foot to square up to your target. Get used to the footwork by slowly planting each foot. When you improve, avoid taking two slow steps or pivoting – Instead quickly approach in your 1-2 step. Stay low as you approach your target + have your shooting/guide hand in Position 1.

3. After both feet hit the ground you should have the correct base/alignment at your starting point + in Position 1 Posture + shooting/guide hand still in Position 1. Do this step until your starting point position is correct

4. Begin tracing your shooting/guide hand up your target line into position 2. Remain in Position 1 Posture at this step

5. Quickly drive out of your hips and jump out of the ground while snapping your hand directly down the target line. When stepping with your strong side foot first – players tend to sit 80% of weight on the strong side foot which causes their shoulders to be unlevel and not completely even in their weight distribution – focus on this!!

6. Alternate sides each rep and repeat

 

Reggie Miller Drill

Drill Goal- To work on your base/balance at your starting point 

1. Start by facing in the opposite direction of your target. Start 2ft away. Make sure you have the correct base + in Position 1 Posture + shooting/guide hand are in Position 1.

2. Jump out of the ground with both feet at the same time and square up to your target. When jumping out of the ground stay in your low posture + keep your shooting/guide hand in Position 1.

3. When your feet land – Make sure you have the correct starting point position – P1 Posture, proper base/alignment, + shooting/guide hand are in P1. Continue this step until your starting point is consistent.

4. Shooting/guide hand should travel to P2 in a straight line while remaining in P1 Posture.

5. Jump out of the ground and snap your shooting hand directly down your target line and hold on balance.

6. Switch directions each rep. Repeat

*Right handed shooters – When turning over your left shoulder – place your weak side foot on the target line. When turning over your right shoulder – place your right foot on the target line

*Left handed shooters – When turning over your left shoulder – Place your left foot on the target line. When turning over your right shoulder place your weak side foot on the target line