The basketball shot if one of the most elusive skills in sports (especially in basketball) to master. The importance of understanding the bio-mechanics of the structure of the set shot and how oxygen controls it are paramount to progress. Once this is developed then confidence can develop and multiply leading to “self-belief.” Once self-belief is established, then the mind becomes a sponge and can absorb new information at a faster rate. Individuals then become become more internally rather than externally (physically psychologically) driven. Once they have learnt “how to learn” they will want to learn more!

There is no point progressing forward if the shot is not mastered. It creates low morale, confusion and frustration, so when individuals are trying to develop multiple skills and understanding, it does more damage and limits potential which becomes a great hindrance to their development in the greater majority of people.

• Learning the Fundamentals

Scapulo-Humeral Rhythm/Lumbo-Pelvic Rhythm

Scapulo-Humeral rhythm represents the relationship between the arms and the shoulder blades (scapulars). When we raise our arms, for every two degrees our arms move, our shoulder blades should follow at one degree.
Lumbo-pelvic rhythm represents the fluidity and postural alignment in our squat pattern.

These are two of the most commonly used movement patterns in our daily lives. The shot helps develop and improve these two.

• Set shot

• Power

• Grace

Step Two: Laying-up the Ball (uses lunge, push, pull, and twist from the 7 primal movement patterns)

The lay-up is the second most difficult skill to master. This is more physical rather than mental compared to the set shot. Therefore if the shot has been understood, then the lay-up will be less challenging.

When undergoing the exercise aspect of the lay-up you develop left and right hand capabilities, therefore developing ambidexterity.

Generally, when you are coaching basketball one on one, it is easier to start with the set shot. The mental application applied to the set shot is more complex and harder to teach a larger group. It is more practical to teach a group footwork and general movement at the start of a programme. Teaching the lay-up as soon as possible is important as it teaches us to use both sides of the mind’s hemispheres and both sides of the body (right and left sides). This applies to the use of hands, arms and positioning of the feet.

The lay-up expands the body and mind and gives flexibility and circular range of motion(R.O.M) throughout the body (twist), works on the lunge to explode off one foot and finish off with a fine touch shot using the push and pull pattern.

Progressions – Catching and finishing the lay-up and finishing off the dribble.

If these concepts have not been understood and developed, there is no point trying to progress. If someone is being taught multiple things at once when one skill hasn’t been understood, then there is no point carrying on. The multiple skills involved in basketball require a ’scaffolded’ approach to learning

The Lay-up

Step Three: The Pivot (Use of a Pivot Clock)

The Pivot is used because we cannot run with the ball so therefore you have to pivot to move unless you are dribbling.

The pivot is essential for many things. It gives you vital movement when you have possession of the ball in the following 4 aspects.

1. You can protect the ball, and maintain possession by pivoting and putting your body between the ball and the hands of your defender.
2. You can use the pivot to put your body in the best possible position to make an accurate pass.
3. The pivot is used to jab-step (fake one way and drive in the opposite direction to score).
4. The vast array of post moves are based on a range of pivots.

You cannot run with the ball. One point (leg/foot) will be your pillar allowing you to rotate 360 degree and the other leg acts like a compass for your chosen direction to where you want to go. Correct technique leads to correct muscle firing sequence and activation of sleeping muscles.

Once the shot and lay-up is mastered, the pivot becomes more natural and is easier to learn as it can be intertwined with both.

Step Four: Dribble /Pass

These skills naturally progress subsequent to learning the shot, lay-up and pivot. They can be worked on during practice and play or off the court. If the shot, lay-up and pivot are taught with the correct posture, balance and movement then the dribble and pass will develop correctly.

The dribble and pass becomes the basis that allows the individual to practice moves (off the cuff) through natural ability and instinct instead of ‘direct instruction’

Each student is assessed on ability; some will need more help and others just need tips and guidance. Most will develop these skills ‘intrinsically’. Over-practicing them without developing the shot and lay-up causes unwanted stress and frustration as other important skills can be left lagging behind.

While you are learning how to develop these skills, you must also be learning how to defend against these skills.

Step Five: Getting free for the ball

Once the above major skills have been understood and realised, then it is natural to learn how to get free from a defender to receive the ball to execute these skills

It requires a strong physical and mental effort, but at this stage, it’s more about learning the motions, techniques through slow, step by step practice. It is based on a ‘desire’ to do it. This is where the competition aspect slowly comes into play and Term Two begins.