noglory
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Re:Off Season Shooting Workouts - 2008/06/03 16:03
Thanks for the replies. I have already handed out some suggestions for 3 separate shooting workouts. I will describe the 3 workouts below, but I told each player that they should complete at least one of the workouts 5 or 6 days a week. I also told them that the players more committed to improvement (I didn't really define that for them), should feel free to do part of a second workout each day, 2 workouts each day, or even all 3 workouts each day. I told them that if they are were doing one workout, they should do a different one each day, so that over the course of the summer, they were doing all of the workouts. If they combined they should engage a pattern such as all of workout 1, plus half of workout 2 on Monday, all of workout 2 plus half of workout 3 on Tuesday, etc. The workouts themselves are as follows...
WORKOUT 1: several drills to square up and/or bring the ball to the shooting pocket without a shot, followed by MAKING about 150 shots with an emphasis on technique/mechanics. The drills are designed to make them concentrate on bringing the ball to the shooting pocket off the dribble and pass, lift the ball from the shooting pocket properly, square up properly, etc. For more specific information on the drills themselves, you can get more info on camps and videos from Dick Baumgartner here... http://dickbshootingcamp.com/.
WORKOUT 2: I used most, but not all of the Steve Nash 20 minute workout ( http://www.youtube.com/watch?v=ejTrZOkFXtk ) and came up with another approximately 180 MAKE workout. This would actually be a pretty good practice for the Wallberg skills evaluation (by the way, I agree that the evaluation is not a good way to practice and have expressed these thoughts on another forum. My issue is that one should never practice 3's or free throws against a clock. These shots should be practiced with an emphasis on makes, not 'how many'). I told the players that this workout should be done as close as possible to game speed with an emphasis on correct flight of the ball (arc).
WORKOUT 3: This workout is geared toward the 3 point shooter (in fact, it is all 3's) with players MAKING about 80 shots from various spots on the line, both off the dribble and from a ball toss out (or from a pass if working together). It also includes 30 MAKES from deep (22 - 25 feet). The deep shots are because we see so many players hit shots with a foot on the line, that we want them to be comfortable shooting a little behind it so they don't fall in love with dribbling closer before shooting all the time.
I've not gotten any feed back from the players yet. My biggest concern is Workout 3. If the players are not hitting a good percentage, trying to make 110 shots could tire them out quickly, which could lead to poor mechanics. I may scale that back a bit after talking to them. I had a player (our best 3 point shooter) who last summer SHOT 200 threes a day for 3 days a week last year and made close to 50 percent in practice. She shot about 35% in games. I am also awaiting feedback on how long each of the separate workouts take. I am hoping each takes about 20 minutes, but depending on the player, my guess is that Workout 3 may take longer.
All 3 workouts should be followed with 30 - 40 MADE free throws (or they can mix them in the workout).
I also gave the players a ballhandling workout that should take them about 20 minutes, and I am working on several other 20 minutes workouts for half court moves, wing moves, post moves, etc. My thought process is that if I give them something very specific, most of the good players will do SOMETHING just about every day. Some may want to workout 20 minutes, some may want to work out 2 hours and then go lift, plyometrics, conditioning, etc. Thats why I am trying to break them out into smaller workouts, but I do want them shooting nearly every day, and ballhandling at least a couple days per week. They were all told that none of this was mandatory and that the proof of the pudding is the eating.
Any feedback is greatly appreciated.
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newrm
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Re:Off Season Shooting Workouts - 2008/06/03 16:53
Do you think it would be a good idea to count percentages as well as makes? i.e. 50/100 free throws is not as good as 50/50. I go both ways on counting baskets. Sometimes I think it is good to only focus on makes, then I change my mind and think you should count a percentage of makes versus misses to see if you are actually improving.
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noglory
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Re:Off Season Shooting Workouts - 2008/06/03 17:09
How I have handled that (I think) is that although I don't have them shoot against the clock, I do have them note how long it took them. Maybe its a personal issue I have, but as a player, I always lost track if I tried to count both.
The player that I mentioned shooting 200 3's/day, used to take a piece of children's sidewalk chalk to the playground. She would shoot 10 from a spot, write down on the asphalt how many makes and move to the next spot.
I have also counseled them to talk to themselves after a miss...long, short, flat, right, left. So I guess I think what they should be doing is counting the makes and analyzing the misses.
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newrm
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Re:Off Season Shooting Workouts - 2008/06/04 12:35
I once listened to Dana Evans mention a good tip about shooting free throws. She counseled to never shoot more than 10 at a time. The reason for this is that you can focus better mentally with shorter reps and that you tend to tune out over the course of longer reps. It also gets more experience with pressure situations. If your goal is 80 percent and you are shooting 100 at a time the pressure to make 80 is not as intense because of the number of shots each miss is not as detrimental or you don't feel the effects of a miss on your percentage as soon. But if you are trying to hit 80 percent and only shooting 10 shots, you have to focus on each shot because the misses effect the outcome sooner. I also like to add emphasis on the first and last free throw, by running down and back for misses in the first or last for example. I think the key to performing under pressure is familiarity, so the more reps you can have under pressure the better, and the more used to it you will get, thus your performance will not be affected by pressure.
Maybe this would also be a way to make it easier to keep track of makes and misses?
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coachvargas
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Re:Off Season Shooting Workouts - 2008/06/05 14:06
Good thoughts, questions, ideas and perspectives here. Short on time, so just two quick points...
1. Think off-season program rather than workout. The point isn't what you do in a 20-minute workout...it's what you want that 20-minute workout to net when it's a collective 1260 minutes in 5 months (at 3x per week).
2. Maximize the workouts - to quote Kevin Eastman, "game shots, from game spots, at game speed". (well, unless you're form shooting).
Take the shots and types of shots (e.g., pull-up j, baby hook, drop step, etc.) you want your players taking, from where they'll be taking them (areas relative to your system), and at the speed at which they'll have to execute in a game.
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