The Big Rebound Drill

by R. B.

(Florida, USA)

Basketball Rebounding

Basketball Rebounding

Objective of Drill: The objective is to drill youth players in foot work, hand eye coordination, movement and jumping skills required to become successful offensive and defensive rebounders.

Action of Drill: The drills involve players in 1 on 1 training succession on the court where they feed high arching rebounds in quick succesion.

The players secure the rebound and throw an outlet pass to a coach or player.

The offensive player stays on offense until he secures an offensive rebound or 5 attempts, which ever comes first.

If the offensive rebounder gets an offensive rebound the defensive player does 5 push ups and goes to the end of the drill line.

Coaching Points: Coaches must highlight and re-enforce the following skills: following the path of the ball from the shooter’s hand; foot work used to box out and hold the position; attaching the ball at its highest point; hand eye coordination used to catch ball above the head with two hands and, finally, aggression “going for it!

Over Low

by Anthony Keeling
(Georgia, USA)

Basketball Shot

Basketball Shot

Objective of Drill: Score a 3 pointer and confuse the defense

Action of Drill: Point guard brings the ball down to the three point line and calls the play and passes the ball to the wing player and runs to the corner to get the ball back and take the shot.


Basketball Drill: Don’t square the shoulders, watch Lehman

by Joe Ashcraft


Basketball Drills

Basketball Drills

Many of these basketball drills suggestions make sense.

However, I believe that if you watch any level of the game and study shooting you will notice that the following empirical truths.

1. Watching George Lehman shoot from the back, you will see that his body rotates counter-clockwise – DOES NOT STAY SQUARE at all.

His right foot is turned in slightly, left foot out slightly as he lifts off the floor, so that the elbow stays pointed at the basket easily and extends straight at the basket, not rotating to stay in line; not pinched into the center of the body unnaturally.

If you watch say Kobe Bryant, even when he leaves the floor out of position, the feet rotate into a position where the right foot is pointing across the body line, and the shoulders are never “Square to the basket”

The right shoulder is much closer to the basket, the left is back and rotates further back as the right shoulder leads the upper body in its turn toward the basket.

Michael Jordan took a few years to learn this. But observe his right toe and where it is pointed before he leaves the floor on nearly all shots.

Novistky’s best shot is the fadeaway jumpshot, rotating clockwise.

Take a look at his feet – almost 90 degrees to the basket as the ball is released. Left foot almost directly on the shooting line with toe pointed almost 90 degrees.

Watch the good free throw shooters – Ginobili. Novitski, others.

Either their preferred foot points at the corner, or they line up to the non-preferred side of the nail, so elbow naturally stays in line with hand and basket.

Toe knee shoulder wrist finger – all in natural relaxed, not forced line as has to be when feet are square, shoulders are square.

If preferred foot is on or even to one side of the nail, then the feet might even look square on the free throw line, but they are rotated in relation to the rim and the shooting line.

So the shoulders should not be square, the toes (feet) should be pointed somewhere to the non-preferred side and there should be a whole body rotation in that direction to facilitate a proper follow through.

Without the rotation, you will see the non-preferred foot kick forward at the end of the shot in order to maintain body balance.

If this is happening, and you see it especially in girls with poor technique, you will have a person with little range who will be by the end of a game “passing the ball” at the basket rather than “shooting it like a dart”.

2. In order to gain rhythm, it is better to start the shot with the preferred foot back of the non-preferred foot, and have the non-preferred foot in the air as the pass is thrown.

That foot is planted as the ball is picked or blocked with the non-preferred hand and transferred to the shooting pocket where the preferred hand is already in position to shoot.

As the non-preferred foot comes down, the knee bends and the body sinks; the preferred leg comes forward with the knee bent and leading and rotates the hips and body, and the foot is planted solidly with the toe slightly inward, to allow the knees to extend and deliver the upward impetus for the shot.

Probably the best angle for the toes and feet is about 45 degrees off the line to the basket. But more flexible people most of the time will be more comfortable with a little less, because the elbow and arm can be more easily brought toward the centerline of the body.

More heavily muscled people may need to line the feet at slightly more than 45 degrees to get the most comfortable alignment with the preferred shoulder and elbow.

Whether off the dribble or off the pass, or off a fake, or off the rocker series, one will see the college and pro players follow this sequence if they are a good shooter.

People who have a higher release and an elevated elbow need less body angle a la Derek Fisher. People with a lower release, and on free throws, etc, and farther from the basket need more.

3. The “SQUARE UP THE SHOULDERS” has caused more inefficiencies in shooting, and more damage from untrained shooting coaches than any other thing in basketball.

Joe Ashcraft
Ketchikan Alaska
907 723 5092

Basketball Drills 12 Step

Objective of Drill: Help Your Pivot

Action of Drill: You take 2 steps with left or right foot, Go about 10in

Coaching Points: Great workout

Submitted by: M.T., Delaware, United States

Basketball Drills Form Shooting

Objective of Drill: Muscle Memory

Action of Drill: Place one arm behind your back (non shooting arm). Then place
the basketball in the palm of shooting hand in the shooting position and shoot a
one handed shot.

Start out close and work your way back to the foul line and
then go side to side. Like around the world. This will build muscle memory so
your shot will be consistent.

Coaching Points: Make sure the ball is coming off your finger tips not palms.
Shoot 50-100 shoots a session.

Submitted by: Brice Taylor, Louisiana, United States

Basketball Drills Ladders

Objective of Drill: Get Into Shape

Action of Drill: Start on the baseline and run to the free throw line. Bend down and touch the line, then run back to the baseline and touch the line.

Then run to half court, touch the line, run back to the baseline and touch the line. Then run to the other free throw line and touch the line, run back to the baseline and touch the line. Then run to the other baseline, touch the line, then run back to the baseline you started on.

Coaching Points: It works really well.

Submitted by: B.R.M., North Dakota, United States

Basketball Drills Lay-up to Shot

Objective of Drill: Help shooting and your lay-ups.

Action of Drill: There’s one person under the hoop. One person dribbles the ball up for a lay-up. The guy under the hoop gets rebound, then he dishes it out to the guy that just made lay-up for a jump shot.

Coaching Points: Easy drill to do.

Submitted by: Shaun Nichols, Illinois, United States

Basketball Drills Long Range Three Ball

Objective of Drill: We all like to shoot three’s but, what happens in those circumstances when our defense is playing face-up defence,or when you need a quick “winning shot”, or just to simply amuse your teammates and astonish your opponents?

Action of Drill: 1) Read Basketball Shooting Tips and understand them.

(2) Make sure you have your legs bent. Most of your power comes from your legs.

(3) The arm action should be more of a push out in front of you, as opposed to a throw.

(4) Do not fade away.

Coaching Points: This type of shot is not recommended as a regular shot, its percentage is too low unless you’re Reggie Miller.

Submitted by: Kelly Patrick, Canterbury, New Zealand

Pro-Style Basketball Goals: How to Select the Right Basketball System

“Basketball Goals” article by Bill Gibson

There are many reasons for wanting to find a pro-style basketball system when preparing to purchase a basketball goal.

These reasons are important to consider when checking out the various options and features offered by each manufacturer.

The Minimum Requirements for a Professional Basketball System:

One of the primary reasons that people are interested in the pro-style basketball systems is because they, or their children, aspire to become professionals in the game.


Of course, it only makes sense that a proper professional basketball goal is used in practice or training. For this reason, having a pro-style goal serves a greater purpose than just providing a sense of authenticity when shooting basketball hoops.

While shopping around for the right basketball system, be sure to check that the goals being considered fulfill at least the minimum criteria to be considered ‘professional’.

The standard features of a pro-style basketball goal should include:

– Shatterproof tempered glass or acrylic backboard
– Flexible, breakaway basketball hoop
– Weather-resistant structure, including a specialized rustproof coating and nylon bushings where metal meets metal
– Height adjustment mechanism to set the precise level of the hoop
– Thick, sturdy padding around the post of the basketball goal
– Must meet American Society for Testing and Materials (ASTM) standards for safety in basketball design

The Bells and Whistles of a Basketball Hoop

The various goal manufacturers offer numerous additional features that can make their basketball system an even more desirable choice.

Often, consumers find they prefer basketball hoops with special conveniences or key advantages when undertaking such a considerable investment. Some of these extra special features can include:

– Motorized height adjustment
– Portability
– Nighttime basketball hoop lights
– Easy do-it-yourself installation
– Guarantee of durability

Portability is a concept that many people generally do not associate with bb goals. Most people assume that once they install their goal, it will at best add to the resale value of their home when they move because it will have to stay there.

This is not always the case because some goal manufacturers have designed the system to allow for portability. With many of these basketball systems, the goal post footings are simply unbolted from the anchor installed within the concrete supporting the basketball hoop.

Thereafter, the whole system, minus the old concrete and anchor, can be reinstalled at a new location. It is nothing more than a matter of pouring new concrete and laying in a new anchor for reinstallation.

Professional Basketball Hoops are not just for the Wealthy Pros

For many people looking to purchase a basketball goal, cost is often a consideration. The special features of pro bb goals are obviously going to make them more costly than a basic portable or simplified residential basketball system.

The pro basketball hoops tend to range anywhere from around $700 to as much as $2,000 or more, with the higher-end goals including such options as motorized height adjustment and hoop lights.

However, because many of them are designed for portability, an investment into a professional basketball system can be considered long-term, and worthwhile for individuals serious about their training.

About The Author:
Always an avid sports enthusiast, Bill Gibson had become especially interested in basketball to the point he got involved in the industry. He can now be found either writing articles about his passion or enabling others to participate in his interest. His website can be found at

Which Exercise is Better – Aerobics or Weight Training?

Both accomplish different things for your body and mind and both are essential to your health. Although fleeting exercise fads will often tout one over the other, both cardio and strength training are important. Here is why.

General Benefits of Weight Training
The most notable weight training benefit shown by research is the age-reversal effect. Subjects who performed only moderate weight training routines demonstrated muscle mass, cardiovascular fitness, coordination and bone density comparable to those who were 20 years their junior! This result was thought to be due in part to increased growth hormone secretion.

Other benefits include increased metabolism, greater lean muscle mass, decreased body fat, reduced risk of osteoporosis, stronger connective tissue, greater joint stability, and more strength for every day activities. Working out with free weights also improves balance and coordination.

General Benefits of Cardio-Respiratory Exercise
Cardio, or aerobics, increases both heart and lung capacity and causes your body to produce an increased number of blood vessels.

As a result, more nutrients and oxygen are delivered to every cell, while toxins and waste products are quickly removed from your body.

The net result is you gain increased energy and ability to perform physically as well as mentally.

Cardio fitness helps your strength training program by enabling you to lift with greater intensity for longer periods before the fatigue of lactic acid burn overcomes you.

There is a distinctive runners’ high that often occurs with activity lasting 40 minutes or more, probably resulting from the natural endorphine production triggered by aerobics. Oh, and one other thing – cardio exercise burns fat!

Cardio vs. Strength Training
As described above, strength training directly impacts your metabolism, muscles, bone density and body fat composition, while cardio trains the lungs, heart and vascular systems.

One interesting difference between cardio-respiratory exercise and strength training lies in the equipment we use to assist our workout. Although the matter is subject to debate, it appears that strength training is best assisted by non-machine-based equipment (free weights, dumbbells etc.), while cardio activity is better assisted by machines.

In brief, the main reasons underlying the weight training “simplicity rule” involve the fact that simple and cost-effective free weights allow for natural movement in three-dimensional space, exercising both your primary mover and stabilizer muscles. You train many muscles at once, compared to machine-based exercises that usually train only one muscle at a time.

Cardio-respiratory exercise, however, carries the opposite rule – shall we call it the “Complexity Rule”? Unfortunately, some of the most effective aerobic workouts involve high-impact force, which over time causes joint injury and decreased functional capacity.

Machines will often buffer the high impact of cardio activity. A bicycle, for example, is a machine that enables us to perform aerobic activity through pedaling off the ground, and protecting our joints from the high impact we would experience if our feet were allowed to repetitively pound a hard surface.

Low-impact activity, however, usually means low-intensity. Low-impact exercise therefore will often fail to achieve the same level of benefit as higher-impact exercise, and must be performed for longer durations to get any benefit at all in terms of cardio-respiratory fitness and weight control. Despite myths to the contrary, science has proven that walking a mile is not the same as jogging a mile.

The latest development in cardio machines have enabled the fusion of low-impact and high intensity cardio training. You are able to train intensely and effectively without jeopardizing the integrity of your joints. So, there is a solution to the high-impact dilemma of cardio. As for weight training – just continue to carry on with your dumbbells. Save your money for investing in a high-tech cardio machine.

About the Author:
Janet Ford is President of PowerFit LLC and co-owner of, a website of women’s weight training and fitness equipment, including the high-tech cardio machines and the low-tech dumbbells discussed in the above article. She is an experienced weight trainer, marathon cyclist, and primary author of The Fit Woman Blog


Article Source: