Ella learns how to shoot Free Throws-MASA 2014

Introduction:

My name is Ella Johnston and the skill that I have chosen to complete over this 12 week Movement Analysis and Skill Acquisition assessment is the Basketball Free Throw. Personally I have only played basketball a few times socially and I have never been involved in a full on proper game, I also have had a few casual throw arounds with my friends. So to me learning the skill of a free throw is going be challenging but also fun! I look forward to you following me on my adventures.

About the skill:

The free throw is said to be one of the most important skills within a game of basketball, this is because it is the throw in which requires the most attention and focus (Alexander & Way, 2014). It is also said to be one of the easiest shots in the game as you are only a short distance away from the hoop and you have little but no distractions surrounding you.

During a free throw for a personal foul, each of the spaces nearest the end line must be occupied by an opponent of the free throw shooter. Teammates of the free throw shooter must occupy the next adjacent spaces on each side. Only one of the third adjacent spaces may be occupied by an opponent of the free throw shooter. It is not mandatory that either of the third adjacent spaces be occupied. No teammates of the free throw shooter are permitted in these spaces (NBA, 2001).

Phases of the shot:

There are multiple mechanics and aspects to the free throw that I am going to practice and try to master over my 12 sessions.  The 6 fundamental movements that I am going to work on are:

1. Preliminary movements

2. Backswing

3. Force producing movements

4. Critical instant

5. Arch of the shot

6. Follow through

By mastering each of these components throughout my sessions I plan to at the end have a 80% accuracy on the free throw shot.

Sessions:

I plan to undertake these 12 sessions over a period of a month; these sessions will be planned and structured around the 6 fundamental movements stated above. Each session will have a session design, results from the session and an overall reflection of the session.

References:

Alexander, M., & Way, D. (2014). Mechanics of the Basketball Free Throw. Manitoba: University of Manitoba.

NBA. (2001, January 31). NBA: Rule NO.9-Free Throw . Retrieved May 15, 2014, from NBA: http://www.nba.co.nz/analysis/rules_9.html?nav=ArticleList