Session Ten

Phase Six: Follow through

The final phase of the six main fundamental movements that are required to perform a free throw shot is the Follow through phase. This is where all the joints continue to move through to the end of their full range of motion following the release of the ball (Alexander & Way, 2014). In the skilled follow through the shooting shoulder is in at least 140-150 degrees of shoulder flexion.

The movement of the joints to the end point of their range of motion ensures that the joints don’t stop moving prior to the release of the ball, which in turn would decrease the release velocity of the ball (Alexander & Way, 2014).

   

       

Fig 1: Above shows the angle of 52 degrees of shoulder flexion, in the follow through phase at the start of the session. As stated above in a skilled follow through the shoulder should be at least 140-150 degrees of flexion.

Design of session:

1.     Practice overall free throw shot, focusing on body extension and angle of release

2.     Attempt 30 shots without ball, going over where arm, shoulder, elbow, hand and wrist should be. Visualizing!

3.     Attempt 4 sets of 10 shots focusing on follow through of joints

Results of sessions:

·      When I was practicing my shots without the ball, visualizing the that the movement of my joints were at the end point of range of motion I had to try to extend more

·      After fixing this I was then able to reach the full range of motion in each joint

·      I managed to get it 30 shots out of 40

Reflection:

During this session I really tried to focus on getting the full range of movement throughout my joints in the release of the ball, visualizing this helped me to actually apply it to when the ball was in my hands. My shot rate is still quite similar to previous sessions but I am not too worried as I feel like I have gained a great concept of each phase.

References:

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