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01 Ноября 2006 Журнал "FIBA Assist Magazine"

Виды спорта: Баскетбол

Рубрики: Профессиональный спорт

Автор: Adkins Dave

Seasons Of Shooting

Seasons Of Shooting

Seasons Of Shooting

Dave Adkins has worked at the Five-Star Basketball Camp, Nike All American Camp and the Nike Hoop Jamboree. He was the Associate Head Coach at Montrose Christian School in Rockville, MD, and now he is at De Matha in Hyattsville, MD, two of the best high schools in the US. He has helped develop over 30 college players including Levi Watkins (2001, played at N.C. State), Linas Kleiza (2003, played at Missouri, and now with the Denver Nuggets), and Uche Echefu (2005, playing at Florida State).

Playing basketball is no longer confined to "the season." The calendar year can be divided into three distinct seasons where a player develops. The pre-season is a time to prepare players for the upcoming season. A player is in-season when the ball goes up for his/her first official practice and concludes when the buzzer sounds at the end of the last game. Following a rest period, the player begins the postseason, where s/he seeks to refine skills and improve weaknesses.

In any successful program, individual skill development is a crucial element to team success. Shooting is a major skill that must be addressed throughout the calendar year. At Montrose Christian School, we spend a lot of time working on the shot: stressing proper shot mechanics, taking "game shots" and expanding the skill set of players.

Our workouts are designed to stress what we feel is most important for that time of year. Drills are always performed at "game speed", while taking "game shots." Our guards and big men perform each of the drills with this in mind. The different skills emphasized and shot location depend upon the player who is performing the drill.

During the pre-season, our players are forced out of their comfort zone and encouraged to stretch themselves. During the season our players work on the shots and skills needed as they pertain to the offense: the things needed to help the team win. During the post-season, our players seek to refine their shooting mechanics or expand their skill set.

FORM SHOOTING

We begin each shooting workout with form shooting. It is the foundation for good shot mechanics. We go through a four step process working on our shooting form. Proper shooting mechanics are essential for consistent, accurate shooting. Players begin practicing the proper form of a shot without a ball. On the command "Sit," the player sits down into proper shooting form: knees bent, butt down and back straight, with proper balance, right foot slightly in front of left (for a right handed shooter), ten toes pointing to the basket, shoulders squared to the basket and head in the center of body. On the command "Present," the player extends his hands, as if he is reaching for the ball, arms straight out, elbows locked and palms facing the passer. On the command "Shot Pocket," the player moves to the shooting position: shooting thumb at eye, his elbow and knee and toe in a straight line, forearm splitting the rim in half and focused on the middle on the basket. On the command "Shot," the player shoots, the elbow extends above eye level, the follow through is high, the wrist breaks, the player finishes on his toes and the player should imagine putting his shooting hand in the center of the rim. We will repeat this process with a ball and then add a 1 - 2 step. When moving to the 1 - 2 step, the action changes slightly with the "Present" command. On the command "Present," the player will give themselves a self pass, step left, right (for a right handed shooter) through the ball and move through the "shot pocket" and "shot" command as before.

After concluding our form shooting process, we move to shooting power jumpers: short shots from each block and the middle of the lane. With these short shots our players have a chance to work on their shooting mechanics with actual shots at the basket. Our players are balanced as they prepare to shoot the basketball. They call for the ball and are conditioned to have their hands ready to catch the ball from the passer. They step through the pass and shoot the ball with a high, soft arc, holding thier follow through as they land.

PRE-SEASON

During the pre-season we focus on proper shooting mechanics with an emphasis on conditioning. These drills are designed to increase players' endurance while simulating game shots. Maintaining proper shooting mechanics are critical even when fatigue begins to affect the player. This will serve to help a player during the season specifically when fatigue plays a factor during late game situations.

After a warm-up including our form shooting process and some light running while dribbling, we move into our attack the basket series (diagr. 1). Players begin at half court. They attack the basket at full speed keeping the ball below the waist. The player will make a series of moves at a chair placed on the 3 point line. The player gets their own rebound and speed dribbles to half court on the opposite side of the starting point. The series of moves can include, but are not limited to: stutter step, in & out, crossover, between legs dribble, behind back dribble and double moves (exp. between legs/crossover, double crossover).

Another drill we use that emphasizes conditioning and allows the player to take various shots off several cuts is the 1/2 Court 4 Shot Drill (diagr. 2). The player begins at the hash mark and attacks the basket scoring a lay up. The player then sets up for a curl at the opposite elbow. The player fades to the same side baseline for a shot, then back peddles to the same side hash mark as if transitioning back on defense, and then returns to the same side of the basket for a lay up. After scoring the lay up, the player sets up a curl at the opposite elbow and then will fade to the same side baseline for a total of four shots. This drill allows the player to work on changing his pace to set up shots off the various cuts and pushes the player to run in transition to create scoring opportunities. The drill can be repeated for a total of 8 shots in the half court or expanded to the full court (Diagr. 3) to increase the level of conditioning. For more advanced players, different dribble moves can be added such as: 1) catch and explode into dribble jumper, 2) shot fake/shot, 3) shot fake/one dribble pull up, and 4) being creative with other one dribble or two dribble moves.

We use another drill that we call the Nate James Drill (diagr. 4). In this drill, the player works on his conditioning and absorbing contact to finish plays around the basket. The player starts the drill with a power lay up and backpedals to simulate transitioning to defense. A chair is placed at the 3 point line. When the player sees the chair in his peripheral vision he curls around it, attacking the opposite elbow where he will receive a pass for a jump shot. Regardless of making or missing the shot, the player gets his rebound and finishes with a lay up without dribbling and then proceeds to backpedal continuing the drill. A coach with a blocking pad can be used providing resistance as the player finishes each power lay up. The drill ends when a certain number of shots are taken or when a certain number of shots are made.

In this drill, the player must focus on making shots after a simulated transition element. The player must also focus on finishing lay ups with contact, despite fatigue. The chair can be moved anywhere on the 3 point line to vary the location of the shot or moved back to increase the distance of the shot taken. Various dribble moves can be implemented into this drill as well, including: 1) catch and explode into dribble jumper, 2) shot fake/shot, 3) shot fake/one dribble pull up, and 4) being creative with other one dribble or two dribble moves.

IN-SEASON

During the basketball season, a player must practice multiple times a week and as games begin a player's endurance and focus will be tested further. In most practices, the needs of the team supersede an individual player's need to maintain their skill set. The needed repetition to maintain proper shot mechanics throughout the season cannot be addressed with in the team's practice time. Due to this, a player must find time to work on their individual needs outside of scheduled team practices. The type of drilling is less intensive than pre-season foot stationary, the player will catch the ball, workouts and focuses on the repetition of step with his right foot and dribble the ball shooting "game shots."

At Montrose, we have set up a time each day where players can receive the needed repetition to maintain proper shot mechanics. We call it the 7:30 club and the time has taken on its own personality. The players who regularly come each morning refresh themselves from the rigors of practice and get to shoot, something most players enjoy doing, but never get to do enough during practice and games. For 45 minutes each day before school, players are able to shoot multiple shots from various locations. Each player records makes/attempts and his percentages are tracked throughout the week. This also allows for our coaching staff to see who is most prepared to take critical shots in different game situations. We use a simple form (diagr. 5) to easily track the shots each player takes and from what spot the shots are taken from. The 7:30 Club workouts are shooting only workouts and our players will focus on shots they will most likely take during games. Average shot totals range from 750 to 1,000 shots each week.

POST-SEASON

At the conclusion of the season, our players are given an opportunity to rest nagging injuries and take a much needed break from the stress of the season. After relaxing and refocusing, we encourage our players to get back into the gym. The post-season provides a great opportunity to "fix" a player's shot, if his shot mechanics are "broken." At the beginning of each workout, we still stress our shooting form which allows our players to get back to the basics and focus on their shot mechanics. As we analyze our player's shooting mechanics we may also seek to increase their skill set.

For example, a stationary, spot up shooter is encouraged to develop a pull up jumper in order to be a more complete player; this will provide him with more individual scoring opportunities that in turn provides more scoring opportunities for the team. At Montrose, we will analyze each player and determine what skill the player needs to develop in order to improve as an individual, which in turn will benefit the team.

To expand a player's skill set, repetition is used with an emphasis on proper mechanics. We will look at a spot up shooter and the process he will go through to add a pull up jumper to his game. First, we will use a drill (diagr. 6) that allows the player to be comfortable shooting off the dribble. The player will have a staggered stance, left foot in front of right foot, sitting low with his arms extended and palms facing the passer. With his left foot stationary, the player will catch the ball, step with his right foot and dribble the ball moving into his jump shot.

When the player becomes comfortable shooting the ball with a dribble, he would progress to the warrior drill (diagr. 7) to become comfortable catching the ball, dribbling and stepping 1 - 2 into his shot. The player starts at the 3 point line in the left corner with live feet. He is low, with his arms extended and palms facing the passer. When the pass is made, the player jump stops, dribbles and steps left/right into his shot to create separation from the defender. He should elevate into his jump shot, hold his follow through watching the ball go into the hoop. He will take two steps back to the 3 point line with live legs and prepare himself for the next shot. He will travel in a counterclockwise direction around the 3 point line to the opposite corner. Working his way back to the starting point, the player will jump stop, dribble and step right/left into his shot. Distance can be adjusted for the player's shooting range.

The next step is to create simulated game shots. The "Back Pedal DiPablo" drill (diagr. 8) is a great drill in the pull up jump shot progression. The player starts underneath the basket with 5 chairs spaced around the 3 point line (or anywhere on the court). After scoring a power lay up, the player back pedals up and around the 1st chair. As he curls around the chair he calls for ball, with his arms extended, palms facing the passer and prepared to shoot. He will step through the pass and using the same footwork as described in the Warrior Drill, perform a pull up jumper. The player will follow his shot and score a power lay up, regardless to making or missing the shot, and proceed to back pedal and curl around the next chair. After the player has become proficient in the pull up jumper, you may progress to: 1) shot fake/shot, 2) shot fake/one dribble pull up, and 3) being creative with other one dribble or two dribble moves.

Throughout the basketball year, we stress consistency by always working on shooting form. Without consistent shooting form and proper shot mechanics a player will never be a "great shooter." In working on different skills we try to be creative in addressing the developmental needs of our players. Throughout the pre-season and post-season our players will go through a variety of drills. Again, the pre-season drills will focus on improving stamina and conditioning. Our post-season drills are designed to improve a player's skill set. Within the season, we want our players to shoot as many shots as possible so they will have confidence with every game shot they take. At Montrose, we know when a player leaves he will have performed proper shot mechanics thousands of times.

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