Session One

Phase One: Preliminary Movements

The basketball free throw shot is broken up into multiple phases; the first phase is the preliminary movements. Each player has his or her own individual style for a free throw, but the most common stance is the slightly staggered stance. This is where the front toe is on the line and the back toe is even with the arch of the right foot (Alexander & Way, 2014).

There are multiple aspects to the preparation of the preliminary movements of the free throw, as stated above the stance in which one stands is important as this affects the overall shot performed. Also the pre-shot or pre-performance rituals of some players effect their overall shot performance.

The pre-performance routine is an enabler, in that it allows individuals to become immersed in the act with the belief that their performance will be successful (Lidor & Singer, 2000). Lobmeyer and Wasserman (1986) did a study on 43 participants on the effects of the pre-shot routine of free throw shooting, each participant attempted 40 free throw shots, 20 of these shots were under their regular pre-shot routines and the other 20 were without their preliminary movements. The results of the study showed that the shooting accuracy was higher when the players attempted their own pre-shot routines, in comparison to not attempting their pre-shot routine.

Design of session:

1.     Warm up, a few practice shots (20max)

2.     Attempt a variety of preliminary movements that may be used

3.     Shoot 25 shots of which ever pre-shot routine feels best, then attempt another

4.     Stick with which one feels best

Results of sessions:

·      In warm up only 8 shots out of 20 went in, this was using no pre-shot routine

·      10 out of 25 shots went in, this was using the pre-shot routine which felt most comfortable

·      6 out of 25 shots went in using a different pre-shot routine which didn’t feel comfortable

Overall 24 out of 70 shots went in the basket

Reflection:

After testing out a few different pre-shot routines I finally felt comfortable with one technique, this was bouncing the ball a few times, looking up at the hoop and then bouncing it a few more times and then shooting. Lobmeyer and Wasserman (1986) study has proven that a pre shot routine increases the likeliness of the ball going into the hoop when shot, so I am going to keep practicing this routine in order to perfect my free throw shot.

References:

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

Lobmeyer, D.L., & Wasserman, E.A. (1986). Preliminaries to free throw shooting: Superstitious behavior? Journal of Sport Behavior, 9(2), 70-78.

Lidor, R., & Singer, R.N. (2000). Teaching preperformance routines to beginners. Journal of Physical Education, Recreation, & Dance, 71(7), 34-36, 52.