dougthonus wrote:art_barbie wrote:1. Core
2. Core
3. Core
4. Wrist and finger strength.
5. Shot mechanics (assuming you already decent and looking to improve and dont shoot a tornado)-
6. Leg strength
Not to be a total ass, but this is patently ridiculous.
So if we take someone who has never shot a basketball in his life, but is a world class pilates expert then logically they should have a much better shot than your typical NBA player given that their core is great. Who cares if they have any mechanics at all?
Mechanics and muscle memory are more important than anything else by a factor of a million. Building up all the small muscles you need to make a shot that you might not use for almost anything else is obviously important, but nothing is more important than mechanics and muscle memory.
It very well may be true that for someone at the NBA level that already has really strongly established muscle memory and average mechanics might do better improving all the little muscles than trying to do a full rebuild on their mechanics because they'd need to rework all the learned muscle memory with new mechanics which might be what you mean (ie, it'd take Joakim Noah 3-4 years to fully rebuild his mechanics and retrain his muscles, so it isn't worth sucking for 3-4 years).
Another trick to teach better "touch" is to train with slippery, hard (over-inflated) balls. this works well for both shooting and dribbling. The strongest hands have the softest touch.
Also train with various weighted balls at the same time-some heavier-some lighter-make the brain process the weight of the ball as you catch and shoot it.
basically you make practice conditions way harder than making an actual set shot in a game of basketball.
If this works for you, then it's definitely a "long game" type of project. In the short run, practicing with heavy/light balls just screws up your muscle memory and makes it more difficult to shoot with a proper ball.
I would imagine if you can master shooting a ball of any weight and any grip then you'll likely be better at shooting a proper ball because you'd have to train your muscles to have enough touch to master the various ball weights, but I'd wonder if the gain translates to the proper ball enough relative to other things you could do.
My suspicion would be that unless you were an absolutely elite shooter already that there would be faster gains elsewhere. Though I like training with a heavier ball to build the muscles, but that's a much heavier ball.
Seldem is ever shooting the same set shot from the same place on the floor over and over...keep moving while shooting...both around the arc and depth in front and behind the arc-as you would get shots in a game.
I think this is a great tip.
yeah...the entire
premise of the thread is (hiring or not hiring) an (NBA calibre) shooting coach. So we are talking about guys like Derrick Rose, Taj, Perhaps Noah but he is mostly a lost cause. Guys like Kirk as well that could have benefited early in his career. And the NBA is littered with players like Thabo, james Johnson...that would shoot 28-34% from 3 pt range. this type of training is for them not really for a weekend warrior but it would help them too...to get their legs stronger and teach them to use their legs more, translate that to their core without losing much of the energy so that they can use the wrist, finger, and tricep strictly for touch. thabo in particular is a guy that shot more of this shots from the tricep (instead of the legs and core) than any other player I've seen in a long time. By putting up shots, and by virtue of being wide open, even he made 40% for 2 years...then came back to his low 30% once he was hit with more attention on defense.
Do youself a favor right now...Stand up. And lean back, or lean to the left, or lean to the right (as if to avoid a defender) and shoot 5 shots with a basketball from 15 feet away into the waste basket in your house with a
relaxed stomach and
relaxed core using strictly forarm and wrist, use your shoulder too if you like...now shoot those same shots with a tight and rigid core and fling your core into the shot using your legs as balance(dont jump)...this will alow you to use less forarm and use your hand to just guide the shot. what was easier? what was more accurate? Which motion could you do faster and more accurately?
The reason why the all time great shooters all have a
lightning quick release and flick the ball so quickly and effortlessly is because they shoot with their
legs and their core...the wrist and tricep is merely used for
touch. Their core kind of sling-shot the arm while the hand guides the ball. just like a pitcher's body sling shots his arm. Their legs and core are already in shooting motion before the ball even arrives. The hand just has to catch and flick as the arm is lined up with the rim and with the core that is squared/ing up for the shot. the tight, strong core enures a tight shoulder with little variation. They just need to line the arm up and flick the wrist using most of the energy transered from the legs and core. it helps When fingers and hands are so strong from training (fingertip bowling really helps here) that they have the soft touch to catch the ball and flick up a great shot instantaneously.
Most of the greatest shooters tend to be kind of skinny...odd given is takes a lot of strength but they have the most range and the biggest arc. How? Cuz their
core translates the energy from the legs with less loss of energy...and they have very strong hands and wrist to help with the touch.
The training I outline above is to gradually turn a 27-34% shooter into a 34-42% shooter for ever...not for a night...or for a season for that matter. This isn't for a guy at the "Y" who already has bad mechanics and wants to do something once for one night. This is for a guy that gets paid to play or has a passion to teach other guys to shoot. Guys that have decent to good mechanics already on set shots but want to add to the repetoire outside of 18 feet. Or for a guy who's release is always different, who's projectile (shooting arc) is always different. Because its the core that keeps the hips, legs, shoulder, and by extension arm always tightly aligned. its the core muscles that create the proper and consistent form, from there you develop the muscle memory.
There are a lot of strong players, bench a ton, squat a ton, even do a ton of sit ups which is a part of a core exercise but their core isn't completely tied together with their legs and arms to produce a consistent, superfluous, strong shooting motion.
This type of training system would certainly help a weekend warrior, but its more of the long game for a good high school/College/NBA players that is below average at shooting.
Obviously (an NBA) near or sub 30% 3 pt shooter is doing something wrong that others do better. You dont think Rose puts up 3pt shots? Tons of them in practice? He just isn't training right. His form and gait is that of a 30% 3 pt shooter... Likely, Rose and guys like him have a lazy shooting motion because the mind is also lazy/unfocused during the shot.
So you train a lazy mind and body by making it think and work make them naturally learn to focus more by changing the ball conditions. Quickly-passing various balls, some slippery surfaced, some grippy, slightly heavier and lighter balls...they catch and shoot. And must process very quickly all the conditions of the ball during the shooting motion vs...just shooting with a heavy ball for 100 shots, then a normal ball. You also traint hem to use their legs and core tranfers better by using extremely heavy balls and shooting from distance-like 30-35 feet.
A
poor shooter likley has
poor mechanics. So you
deprogram the shooting mechanic muscles
first by using varied balls, especially heavy and slippery at various intervals-depths etc. Another way to simulate a heavy ball is to do weight training prior to shooting drills-exhaust the tricep, forarm and legs during a weight training before shooting drills...then the player must use the core to shoot because all the other muscle groups are fatigued. . Or use the heavier ball which makes them use their legs and core more(even if inefficiently at first). Or do it different ways on different days. Practice shooting from 30 feet with proper from. Eventually they learn to tie the core together with the energy from the legs and translate that to the arm and hand better. This develops touch...what we call a shooters roll, or shooters bounce comes from developing the strength necessary to shoot and learning how to translate that strength to the fingertips with a "soft touch"
Eg. When you shoot from NBA range with a heavy ball, you must learn to shoot with your legs and not lose the power generated from your legs in your core before it gets to the arm and fingertips. The core is what must
translate, further develop then transfer the energy from the legs. This is why all great shooter rise up higher than most below average shooters...just watch a ton of Bird footage, Reggie footage, Dirk Footage, Ray Allen footage, or short guys like Nate....just watch the core, you will see a pattern in their core, their backs usually end up very erect-way more so that other shooters pre-shot. Erect and Arched backward as the back muscles (traps, delts n lats, help bring the back up high and erect...then as they are about to release-simultaneously they use their chest, abs,obliques, serratus, and chest to sling shot their body toward the hoop...the core acts as a sling shot for the arm...just like it does for a pitcher or QB, or hitter at the plate.
And most people dont see it happening in basketball because it is oh so slight forever subtle Its a very subtle whipping motion that below average shooters seldem develop enough strength to do properly or they dont have the ability to translate or transfer that energy superfluously to the fingertips. The tripep, forarm, and muscles in the hand are strictly for touch...you are not suppose to get much power from them. This technique(the erect back-slight whipping motion of the torso as the shot is released is especially important when shooting from deep over an outstretched NBA defender-especially if fading away, even slightly. And sometimes the torso is whipping from the side(ish) Dirk step back, or during a turnaround fade either direction. I see guys all the time trying that move, a turn around fade and they cant throw the ball more than 12 feet...because they think that the shot come from the wrist and tricep...they cant get their core or really their legs involved. I'm sure you tried this shot before and cant even hit the rim beyond 6-7 feet. Its because your core is not involved. You are shooting all tricep. Dirk and Bird and Durrant
dont make that shot from 20 feet all day long because they have stronger tricpes than you. They make that shot because they are translating and transferring the energy better from their legs into their core and transferring it to the hand and then have the strong fingertips to guide the release with a softer touch than you.
conversely take rose's shot. Because he uses a lot of tricep, he usually shoots a line drive, but even his line drive shot has a varied projectile arc. its varied because he is jumping too high...often shooting at or well after his peak of his jump-Thereby losing all that energy) and making up for it with some core and a lot of tricep. Part of Derricks problem is that he is a mentally weak shooter, therefore. He is mentally weak as a shooter and therefore desires more space to shoot vs favoring his technique. he knows...shooting with his style, that he needs clearance to get his shot off...he cant lean back and fade away when shooting because he shoots with too much arm and not enough legs and core transfer. So about the only time derrick looks decent shooting is when he has the time to step into a wide open shot(likely because that is how he like most players get their reps in)...He also looks good shooting from 10 feet or less where you are suppose to shoot with more wrist and fingertips as a source of energy vs. guiding the energy from the core and legs when shooting from deep. And when you shoot the way he does, using too much tricep as a source so he cant be bumped, or nudge because he has no touch (because he is shooting with so much arm). Without having a better way to state it...he shoots "scarred" or without confidence or insecurely...which leads to his over emotional state or approach to the game. He is not a magic johnson out there nor a larry bird or even a chris paul. Rose plays like Nate Robinson without Nate Robinson's supoerior shooting mechanics and core strength. Which sometimes works to Rose's benefit at the end of games, in a tight game, everyone's SNS has kicked in, emotions are higher, epi and nor epi release is higher..Rose is already in this state during games so he is more comfortable in this state and can actually focus better than most other players...thats why he is one of our best shooters at the end of games but thats another story altogether.
But mostly, A good shooting coach would say his lack of confidence create creates a mentally lazy approach-which leads to a lazy looking shot. Again, look a ray allen, Bird, Reggie, Korver montage of 50 shots each...then do the same with Rose...Which guy just looks stronger? yet we know Derrick can likely lift way more weights than all those guys-yet they shoot "stronger".
The biggest way to see if a shooter has a week core transfer of energy is when they often miss to the left or right and are really short on shots. it should almost never happen, once you have a solid core transfer, with excellent hand strength and good mechanics you seldom miss to the left or right unless the ball slips(but this is why you also practice with slippery balls)...-good strong shooters are generally either slightly too deep or too short.
training with slippery balls teaches you that you cant squeeze a slippery sweaty ball-it will slip right out of even micheal jordan's hands(and his hands were very large and strong). you must learn to cup a slippery ball in the hand, almost balancing it with light pressure and also be able to shoot that way. Training this way is not as hard as it sounds. Nor does it really throw you off except maybe that night. Maybe. You learn to shoot under various conditions when training. On game nights, there is always a 1-2 hour shoot around period to re-adjust to both game balls, game conditions, and your normal shooting mechanics. In fact thats what this kind of training does...teaches your body to problem solve quickly and get to where you want to be at game speed.
And believe it or not the NBA ball is not always the same...just like football gate with Brady...a slight variation in the ball happens ALL THE TIME. NBA arenas tend to be more humid and colder near the floor if there ice underneath. There are dryer climates like pheonix where the ball is more slippery until some sweat gets on it, etc. More humid climates...however slight...it affect the ball. Also the pressure can change slightly. The ball can be sweaty one minute and dry the next if a ref grabs and wipes. The ball is (Slightly) lighter in more north latitude, also lighter at higher altitude, as well as based on how much moisture the ball absorbs during the course of a game makes the ball heavier. So training with a slight variation of ball weights is a good thing.
So "shot training" in a varied interval type of cycle is actually better for muscle memory, not worse. It helps you make game time shooting decisions faster and better.
Also, training to shoot and for muscle memory is a new territory. Studies began to show that the bodies muscles and mind responds better(over time) to varied interval training vs doing the same thing over and over the same way. We are beginning to see that muscle memory like a golf swing and tennis serve, etc that the mind and body train and learn better and faster over time if the conditions are varied. even though it seems like those are pure muscle memory actions that are the same every time-in fact they are not.
Eg. Golf...you never know on what day you are going to be leaning into a 30 mph wind or if one is at your back...so the guy that trains for that is not only more ready for that but also just more ready in general for varied conditions. and golf and bowling are 2 eg.s of the most extreme (almost purely) muscle memory sports that exist. various, oil patterns in bowling affect not only line-but rev rate, ball speed, etc etc. You train for different conditions in bowling. And no sport...not one sport on the planet save maybe gun shooting or archery rival bowling in terms of muscle memory...these sports require the least variation. In basketball, there is a ton more of variation in the approach just before the release. off a screen, curl, fade, turn around, stepping into shot, off the dribble, giant killer, etc...during all these shots there is a jump where the legs create the energy...legs are attached to the body...in the body...the core muscle either transfer the energy from the legs with efficiency or poorly and that energy is lost in the body before it gets to the arm.
So you train this core to get stronger and you train the core to transfer the energy better by varying the conditions especially using heavy balls during training and shooting from extreme distance.
Also, during a basketball game you will constantly be bumped mid-air, or a hand on your hip throwing off your balance. You train for this. And when the core and legs are stronger, you use less arm. its only the guys that use too much arm end up throwing up wild shots when slightly bumped because your arm muscles are so tight...no touch...but if your arm is loose, because your core is stronger you can still shoot with more touch even when bumped or fading away from defenders.
So in advanced shooting drills you simulate mid air bumbs, a push in the back, etc. The guy with the strongest core that using more of the force from his legs and strictly using the hand, wrist, and tricep for touch is going to make more of those shots.
So we are
slightly touching on shot psychology here as well. Developing that more confident shooter is part of this...
basically, I am speaking of
problem based learning applied to shooting mechanics and body training specifically for shooting under various conditions versus old school repetition and memorization of facts and motions.
Most NBA players do practice this by the way...they do it by playing against each other in pick up games...even one one games...but believe it or not they play pick up games similar to how guys at the YMCA play...the best bal handler or the guy who gets the rebound seldom passes and dribbles down the court and attempts a one on one move...maybe...just maybe there will be an outlet pass if a C grabs the rebound and maybe there might be a second pass if there is an opportunity to dish a magic johnson like assist. Seriously, they dont really practice/simulate actual NBA games like one would think they do. its basically way worse than summer league.
And then they put up shots like you see in pregame...like you've seen kids in high school, like you've seen, kids at your college do. few players if ever work with an actual shot doctor. But some have. and some do there own variation of this. it works. reggie miller has often spoke of it. Some NBA players did this type of training differently and didn't realize they did it. Like Kenny Smith who shoveled his out door court in NY and played out side in the winter time with a frozen ball. Which helped train him at a young age to shoot with excellent core transfer because too strong of hand and wrist and the ball would slip off the fingers.
Also, the old NBA ball was leather and slippery for about a quarter...then it got wet with sweat(which made it easier to grip) (and also heavier), and then it got warm due to being bounced so much which also gave it more "feel"...in essence old school guys trained in very much varied conditions like this by virtue of using real leather balls and training facilities that were old and tattered maybe not heated as well...Nowadays every team has a picture perfect training facility, perfect temp, year round, and maybe 200-300 brand new balls per month. have you evr shot and old NBA game leather ball? In the 70's and early 80's team were hemorrhaging money. It was not uncommon to have older balls in the practice facilities. These balls were really hard and really slippery when cold, and then complete different once warm from use and got some warm sweat on them. Nowadays, practice game balls and practice facilities are nearly flawless from most high schools on up.
that said, more and more players practice (pure) shooting now as opposed to scoring off of your own dribble. And NBA and Euro teams seldom sign guys like Noah that just cant really shoot correctly at all. there is an emphasis on shooting now that the league has never seen.
Anyways...