Session Three

Phase Two: Backswing

The second fundamental movement of a basketball free throw is the backswing. The backswing consists of the movements during the crouch and preparation of the shot (Alexander & Way, 2014). Every individual player will have their own degree in the crouch and preparation phase, below is a picture of how the baseline stance of the backswing should look like, I will compare and critique each aspect of the backswing from the correct technique with my own technique.

Fig 1: Above is the baseline stance of what a backswing should incorporate. There is a correct amount of forwards trunk lean and knee flexion.

Fig 2: Above shows a picture of my backswing after I have adapted my new pre-shot routine. My knee flexion is at an 83-degree angle, where as there is not much trunk flexion in comparison to above.

Design of session:

1.     Practice phase of backswing from scratch

2.     Break down each component of the backswing and try to perfect them in each shot

3.     Huge focus is needed for alignment of ankle, knee, hip, shoulder and elbow

4.     Attempt to shoot with perfect alignment for 4 sets of 15

Results from session:

·      I started practicing the backswing from scratch and thoroughly went through each component in depth so I would therefore be able to get an overall higher percentage of shots in the basket.

·      I managed to get 28 out of 60 shots in the basketball, although some components of the backswing are not completely mastered

Reflection:

After this training session I was able to grasp to overall concept of the backswing in the free throw shot. Although I did not completely master each component, my results were not that bad, getting an almost 50% shot rate in the basket.

References:

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