Set Shot (Right Hand Shooter)
Set Shot Preparatory Phase:
Begin by standing in the fundamental position(Standing upright, facing forward, feet parallel and palms facing the body). Then position your feet so that they are shoulder width apart and squared to the basket.
Knees flexed slightly so that your femur and Tibia form a 25 degree angle.
Slight anterior pelvic tilt.
Dexter glenohumeral joint flexed to a 90 degree angle.
Dexter Elbow flexed to 90 degrees, bringing the dextral arm to a more proximal position to the midline of the body.
Pronate and extend dexter radioulnar joint. So that the ball rest comfortably on your fingertips.
Sinster glenohumeral joint horizontally abducted at a 45 degree angle.
Sinster elbow flexed 90 degrees. so that your sinster arm makes contact with the side of the ball and is now at a more distal position relative to the midline of the body.
Shoulder Girdle:
Right- Downward Rotation
Left-Upward Rotation
Shoulder Joint:
Right-Flexion
Left- Horizontally Abduction
Elbow Joint
Right- Flexion
Left- Flexion
Wrist Joint
Right- Extension
Left- Neutral
Wrist Movement
Right- Pronation
Hand
Bilateral- Abduction of metacarpophlangeal joints and the thumb
Hip
Anterior pelvic rotation
Set Shot Movement and Follow Thru Phase:
In one motion thrust upwards fully extending both knees. while forward flexing the shoulder girdle (glenohumeral joint and scapulothoracic joint) and extending the right elbow so that your arm is vertically position overhead and inline with your body. At the height of movement phase flexing your dexteral radioulnar joint will cause the ball to rotate thru the air towards the hoop.
The follow thru position should be full extension of the lower extremities.
Dexteral shoulder forward flexion 180 degrees.
Dexter radioulnar joint flexed.
Both feet maintain contact with the ground while plantar flexions causes the heels to come off the ground.
Sinster arm is abducted
Shoulder Girdle:
Right
Left- Upward Rotation
Shoulder Joint:
Right- Forward Flexion
Left- Abduction
Elbow
Right- Extension
Left- Flexion
Wrist Joint
Right-Flexion
Left-Extension
Wrist Movement
Right- Flexion
Left- Extension
Hand
Bilateral- Abduction of metacarpophlangeal joints and the thumb
Terminology:
According to Basketball.org the fundamentals of a set shot and a jump shot are similar. The two main difference between a set shot and a jump shot is that the ball is release during one continuous movement in a set shot while in a jump shot the ball is released once the shooter reaches the pinnacle of his jump. And during a set shoot the shooter does not jump into the air while a jump shot is taken when the shoot jumps into the air. (http://www.basketball.org/skills/basketball-shooting/jump-shot-vs-set-shot/)
Lay Up (Right Hand)
Lay-up Preparatory Phase:
Start with the ball positioned on your right side. Slightly flex bilateral knees at a 15 degree angle so that the body is no longer erect.
Shoulder Girdle:
Right- Retracted(adducted)
Left- Protracted (abducted)
Shoulder Joint:
Right-
Left- Internal rotation
Elbow
Right- flexion
Left- flexion
Wrist Joint
Right-extended
Left-neutral
Wrist Movement
Right- extended
Left- neutral
Hand
Bilateral- Abduction of metacarpophlangeal joints and the thumb
Lay-up Movement Phase:
Dribble the ball by flexing and extending your dexter elbow joint while sprinting to the basket using only your right hand. The approach and take off is a right-left take off of the lower extremities. In order to propel one's self in the air, the sinster lower extremity must cause your dexter knee to flex into the air.
Shoulder Girdle:
Right
Left-
Shoulder Joint:
Right-
Left-
Elbow
Right- Flexion and Extension (To dribble)
Left- Flexion
Wrist Joint
Right- Flexion and Extension (To dribble)
Left- Neutral
Wrist Movement
Right- Flexion and Extension (To dribble)
Left- Neutral
Hand
Right- Abduction of metacarpophlangeal joints and the thumb
Lay-up Follow Through Phase:
Once in the air, the Dexter knee is flexed and the dexter shoulder is full extended. The Sinster knee is full extended while the Sinster shoulder and elbow is flexed.
Shoulder Girdle:
Right Upward Rotation
Left- slight forward flexion
Shoulder Joint:
Right- Forward Flexion
Left- slight forward flexion
Elbow
Right- Extension
Left- Flexion
Wrist Joint
Right- Neutral
Wrist Movement
Right- Neutral
Left-
Terminology:
According to the basketball glossary a lay-up is "a shot taken after driving to the basket by leaping up under the basket and using one hand to drop the ball directly into the basket or to bank the ball off the backboard." (http://www.firstbasesports.com/basketball_glossary.html#layup)
Dribble- continuously bounce.
A Lay-up is worth 2 points.
Crossover
Biliateral Knees slightly flexed with a slight anterior pelvic tilt. Ball in right hand causing your dexter Shoulder to abducted, flexing at the elbow. Sinster shoulder adducted and extended.
Shoulder Girdle:
Right- upward rotation
Left- downward rotation
Shoulder Joint:
Right-abducted
Left- adducted
Elbow Joint
Right- flexed
Left- extended
Wrist Joint
Right- flexed
Left- neutral
Wrist Movement
Right- flexion
Left neutral
Hand
Bilateral- Abduction of metacarpophlangeal joints and the thumb
Hip
Anterior pelvic rotation
Movement Phase:
Begin adducting your dexter shoulder while extending your elbow in a downwards motion. Causing the ball to bounce. Once the ball has reached the left side begin flexing the elbow while abducting your sinster shoulder.
Shoulder Girdle:
Right- downward rotation
Left-upward rotation
Shoulder Joint:
Right-adduction
Left- abduction
Elbow Joint
Right- extension
Left- flexion
Wrist Joint
Right- extension
Left- flexion
Wrist Movement
Right- extension
Left- flexion
Hand
Bilateral- Abduction of metacarpophlangeal joints and the thumb
Hip
Anterior pelvic rotation
Follow Through Phase:
Biliateral Knees slightly flexed with a slight anterior pelvic tilt. Ball in left hand. Sinster shoulder to abducted, flexing at the elbow. Dexter shoulder adducted and extended.
Shoulder Girdle:
Right- downward rotation
Left-upperward rotation
Shoulder Joint:
Right-adduction
Left- abducted
Elbow Joint
Right- extension
Left- flexion
Wrist Joint
Right- extended
Left- flexed
Wrist Movement
Right- extension
Left-flexion
Hand
Bilateral- Abduction of metacarpophlangeal joints and the thumb
Hip
Anterior pelvic rotation
Terminology:
According to the basketball glossary a crossover is "when a ball handler dribbles the ball across his body from one hand to the other hand"
This is normally used to create space from your defender so that the ball handler may either shoot or pass the ball.
This is normally used to create space from your defender so that the ball handler may either shoot or pass the ball.
Drills To Improve Shooting
One drill that i found extremely helpful in perfecting the set shot or a jump shot is the one hand shooting drill. To begin the drill an individual would stand a approximately two-three feet away from the basket performing the same methods shown below in the video. Normally i would begin with a goal of a set number of consecutive made shots before moving farther aways from the basket. The purpose of using just your dominate shooting hand is to get the shooter use to BEEF. Which stands for B=balance, E-eyes on your target, E-elbow straight, F-follow through. Once the individual has master the shoot technique with their dominate hand they can use their non dominate hand for better support of the ball. The second Video goes more into deep on a drill that will help with the proper rotation of the ball
Drills to Improve Lay-Ups
The focus of the drill below is to develop a player that is capable of using bother their dominate and non-dominate hand. The drill improves performance because if done consistently shooting a layup will become instinctual and players will become comfortable using either hand. Drills to Improve Ball-Handling
The First drill below is a drill to improve ball handling skills. Learning to use both hands is essential in developing skills such as the traditional crossover, between the legs cross over, and the spin move. The second drill focuses on the traditional crossover. At first the individual get accustomed to bouncing the ball back and forth between the left and right hand before changing the speed and height of the bounce.
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