How to improve and stabilize your shooting percentage?

Shooting is a way for players to throw the ball into the opponent's basket by using various special and reasonable actions in the game.

Shooting is the key technology in basketball and the only way to score. The purpose of using various techniques and tactics by the attacking team is to create more and better shooting opportunities and strive to score points; In order to prevent the opponent from scoring, the defender took the initiative to defend. With the development of basketball and the improvement of athletes' height, physical fitness and technical level, shooting techniques are constantly developing: shooting position is from low to high, shooting speed is from slow to fast, shooting methods are more and more, and shooting percentage is constantly improving.

According to the method of holding the ball, put it on your body before shooting, the moving form when shooting and the way to throw the ball into the basket.

First, the analysis of shooting techniques

There are many ways to shoot. To improve the shooting percentage, we must understand the technical structure of shooting and correctly master shooting techniques. When learning shooting skills, we must pay attention to the following technical elements.

Technical action

Shooting technical action includes two aspects, one is the body posture when shooting, and the other is the grip technique.

When shooting in situ, your feet naturally open back and forth, your knees slightly bend, your upper body slightly lean forward, and your center of gravity falls between your feet. This is not only convenient to concentrate on shooting, but also conducive to changing other actions. When catching a jump shot while moving, dribbling an emergency jump shot or shooting while moving, the step-by-step catching and taking-off action should not only be coherent, but also be braked quickly, so that the body's center of gravity can be moved to the center of the support surface as soon as possible to ensure vertical take-off. Correct body posture can ensure that the center of gravity is consistent with the shooting direction, thus maintaining body balance. Controlling body balance is the basic condition to ensure the accurate direction of the ball.

When shooting, whether it is one hand or two hands, the five fingers should be naturally opened when holding the ball, and the palms should be free. Touch the ball with your fingertips and above to increase the contact area with the ball, so as to maintain the stability of the ball and control the direction and strength of the ball.

1. Holding the ball with one hand: Take shooting with the right hand in place and one hand on the shoulder as an example. Start with holding the ball with both hands, and then lead the ball to the front of the right shoulder. The right arm bends and the elbow joint is slightly retracted. The upper arm is about horizontal to the shoulder joint, and the forearm is about 90 degrees from the upper arm. The five fingers of the right hand are naturally open, the wrist is bent back, and the palm is empty. Hold the back waist of the ball with the outer edge of the palm, above the finger root, and hold the left side of the ball with the left hand.

2. Holding the ball with both hands: Take the example of patting the chest with both hands in situ. The fingers of both hands are naturally opened, and the back of the ball is held by the part above the root of the finger. The two thumbs are opposite in figure eight, and the palms are empty. Elbows droop naturally, shoulders relax, and the ball is placed between the chest and jaw.

(2) aiming point

Aiming point refers to the target that the eyes stare at when shooting, which is an important link to improve the hit rate. Because there are two kinds of shooting: direct shooting and impact shooting, there are also two kinds of aiming points:

1. Direct aiming point: Usually aim at the point closest to the basket. This method is aimed at physical targets and is suitable for throwing empty baskets at any position on the field. Some people also advocate aiming at the center of the hoop, which is consistent with the landing point of the ball, which is conducive to power.

2. The aiming point of billiards: refers to the point where the ball is thrown on the backboard to make the ball rebound into the basket when shooting. The shooter is located in the area with an angle of15-45 with the backboard, and the shooting effect is better by hitting the board, especially in the area close to 30. The aiming point of bump shooting should be reasonably selected according to the shooting angle, distance and radian. The general rule is that the smaller the angle, the farther the distance, the higher the radian, and the farther away the contact point is from the iron ring. On the contrary, the closer, the lower.

(3) Hand movements

When shooting, the last shot of the ball is the key to whether the shot can be hit accurately. It directly affects the direction, strength, radian and rotation of shooting.

Shooting actions include correct shooting techniques and full-body coordination. When shooting, the whole body should coordinate its efforts in a certain order, and the whole movement should be coordinated, relaxed and soft, and master the rhythm. For example, when shooting with one hand on the shoulder in situ, the shooting arm lifts the elbow, and with the extension of the lower limbs and waist and abdomen, the arm stretches forward and upward, and finally the strength is concentrated on the wrist and fingers, so that the ball can fly out gently through the fingers of the index finger and the middle finger by bending the wrist and fingering. After the shot, the whole body follows the ball and the arm is naturally straight. Usually, the closer the distance is, the less stress is exerted on other parts of the body, mainly wrists and fingers; The farther the shooting distance, the greater the coordination of the body, and the higher the ability to adjust the strength of the wrist and fingers.

Jump shot consists of take-off and take-off. In the air, the balance of the body needs the strength of the waist and abdomen to control. Its take-off action is more difficult than in-situ shooting, and it requires higher coordination of the whole body and the rhythm of the action.

(4) Parabola

Parabola refers to the arc trajectory of the ball flying in the air after shooting. Taking middle distance shooting as an example, it can be summarized into three arcs: low, medium and high.

1. low arc; The flight path of the ball is short and the force is easy to control, but because of the low flight path, the area of the iron ring exposed under the ball is very small and it is not easy to hit.

2. Middle arc: The highest point of the flying arc of the ball is roughly on a horizontal line with the upper edge of the backboard, and most of the basketball basket is exposed below the ball, which is a suitable parabola.

3. High arc: The ball falls almost vertically, and the area of the basket is almost completely exposed under the ball, so the ball can easily enter the basket. However, the flight path of the ball is too long to control, which will actually reduce the hit rate.

The parabola of shooting above is just the general law of shooting in situ. Parabola is also related to shooting angle and shooting intensity. In practical application, different parabolic shots should be adopted according to different distances, players' heights, jump shots, different shooting methods and defensive interference.

(5) the rotation of the ball

The rotation of the ball is one of the factors that affect the accuracy of shooting. When shooting, the movement and strength of the wrist and fingers determine the direction and speed of the ball rotation. Correct shooting skills will make the ball spin properly. Generally, when shooting from outside, the ball rotates back along the horizontal axis. This not only helps to maintain the stability of the ball flight, but also helps to control the flight radian. When hitting the basket, the ball will bounce down, which is easier to fall into the basket than the ball that does not rotate. When shooting with backhand or hook touching the lower side of the basket, the ball should rotate sideways; When hitting the ball with one hand and two hands, the ball should rotate forward.

Second, the action method of shooting technique

(1) in-situ shooting

In-situ shooting is the most basic shooting method and the basis of shooting when marching and jumping. Shooting in situ is easy to keep the body balanced, which is convenient for the whole body to coordinate its efforts and is easier to master. Generally, it is mostly used for middle and long-range shots and free throws.

1. Two-handed chest shooting: Although the shooting point is low, this kind of shooting has good stability before shooting, strong shooting power, easy to combine with passing and breakthrough, and is mostly used for long-distance shooting.

Action method; Holding the ball with both hands is basically the same as passing the ball with both hands holding the chest. Elbows droop naturally, put the ball on your chest and look at the aiming point. The feet are opened back and forth or left and right, the knees are slightly bent, and the center of gravity falls between the feet.

When shooting, the feet touch the ground, the waist and abdomen are extended, the arms are extended forward and upward, and the wrists are everted at the same time. The thumb gently presses the ball, and the index finger and middle finger move the ball to make the ball fly out from the fingertips of the thumb, index finger and middle finger. After the ball is shot, the heel is raised and the body naturally stretches in the shooting direction.

Action key: when shooting, stretch your ankles, knees and hips, use your hands evenly, turn your wrists out, and pluck the ball with your fingers.

2. Hands-on-head shooting: This kind of shooting is high, difficult to stop and easy to combine with overhead passing. But the center of gravity is high, which is inconvenient to combine with dribbling and breakthrough.

Action method: Raise the ball above your head with both hands, bend your elbows naturally, spread your feet back and forth, bend your knees slightly, and place your center of gravity between your feet. When shooting, both arms extend forward and upward with the lower limb pedal, and both wrists are everted at the same time. The thumb and forefinger are slightly pressed down, and the ball is plucked with the fingertips, so that the ball flies out through the fingertips of the thumb, forefinger and middle finger. After the ball is shot, the heel is raised and the body naturally stretches in the shooting direction.

Action key: wrist valgus and even hands.

3. One-handed shoulder shooting: This is a widely used shooting method in the competition, and it is the basis of shoulder shooting when marching and jumping. This kind of shooting has a high shooting point, which is easy to be combined with other technical movements and can be used at different distances and positions.

Action method: Take right-handed shooting as an example. The right foot is in front, the left foot is in the back, the knee is slightly bent, and the center of gravity falls between the feet. The five fingers of the right hand are naturally opened, so as to touch the ball with the roots and above, the palm is free, the wrist holds the lower part of the ball, and the elbow of the right arm is miniaturized. Place the ball in the front upper part of the right shoulder, the upper arm is approximately horizontal with the shoulder joint, the forearm is approximately vertical with the ground, and the left hand holds the ball to visually aim at the point. When shooting, push your lower limbs to the ground. The right arm stretches forward and upward with the waist and abdomen, raises the elbow and extends the arm, bends forward with the wrist, and picks up the ball with the fingers, so that the ball gently flies out between the fingers of the index finger and the middle finger. When the ball leaves the hand, the arm should follow the ball and the heel should be raised.

Key points of action: push the ground, stretch the waist and abdomen, lift the elbow and extend the arm, bend the wrist and finger, with gentle strength. Thumb and little finger should have a good direction.

(2) Shooting in progress

Running shot is a shooting method used when catching or dribbling the ball quickly and shooting at close range. Usually used at the end of fast break or when breaking to the basket.

There are many ways to shoot while marching, but the action structure is basically the same, which consists of three parts: stepping to catch the ball, taking off, lifting the ball in the air and landing. His footwork is similar: catching the ball at the same time when crossing the first step, jumping up and shooting in the air when crossing the second step, and paying attention to bending your knees and buffering your feet when landing. In practical application, the action method of shooting should be determined according to the distance and angle of shooting and the position of defender. Keep a good balance when shooting. The size, speed and direction of the stride should also change according to different situations on the spot.

1. One-handed over-the-shoulder shooting during marching: also known as one-handed over-the-shoulder shooting during marching, it is a common shooting method when cutting into the basket in the game.

Action method: Take right-handed shooting as an example, the right foot strides forward to catch the ball, then takes off with the left pedal, knees bend and lifts the right leg, and hands lift the ball in front of the right shoulder. After flying, the upper body leans back. When approaching the high point, raise your elbow, stretch your arm forward and upward, and throw the ball with the power of bending your wrist and plucking.

Action key: jump up in two steps, one big and one small, and the rhythm should be clear. When shooting, your wrists and fingers should be soft.

2. One-handed low-handed shooting during marching: One-handed low-handed shooting during marching is a shooting method under the basket after fast jumping or dribbling to surpass the opponent. It has the advantages of long stretching distance and smooth ball delivery.

Action method: Take right-handed shooting as an example. Take a big step forward with your right foot and catch the ball. When the left foot crosses the second step, jump forward and upward forcibly, and the right leg naturally bends its knees. When flying to the highest point, the five fingers of the right hand are naturally opened, the palm is up, the lower part of the ball is held, and the right arm is extended forward and upward. When approaching the basket, the ball rotates forward into the basket, and the pick is placed on the wrist and fingers.

Action key: fully stretch forward and upward when flying, keep the stability of holding the ball after lifting it, and pick up the wrist and fingers softly and harmoniously.

3. Shooting with both hands and low hands while moving.

Action method: when running, cross the right (left) foot to catch the ball, then cross the left (right) foot to take the second step of hard jump, and stretch your body as far as possible towards the basket. Hold the ball with both hands, hold the lower part of the ball with palms up, and extend your arms towards the basket. Take off to the highest point, the forearm rotates outward, and the ball passes through the fingertips of the middle finger, the ring finger and the little finger with the force of wrist flexion, and then rotates forward to fly to the basket.

The key to action: the stride rhythm is clear, the body stretches forward and upward in the air, and the hand is soft and hard.

(3) Jump shot

The abbreviation of jump shot has the characteristics of strong suddenness and high landing point. It can be used in conjunction with technical actions such as passing and dribbling breakthrough, can be used in the same place, can make an emergency stop while moving, can turn around and return to the basket, and can be used at different distances and positions. Jump shot is the main shooting method widely used in modern basketball.

1. Jump in place and clap your shoulders with one hand.

Action method: Take right-handed shooting as an example. Hold the ball in your chest with both hands, and spread your feet back and forth or left and right naturally. The knees are slightly bent and the center of gravity falls between the feet. When shooting, jump up with your feet, lift your waist, and lift the ball to the front of your right shoulder with both hands. When your body hovers near the highest point, your left hand is off the ball and your right arm is extended forward and upward. With the strength of wrist flexion and finger picking, you can gently throw the ball through your fingers. When landing, bend your knees to cushion and keep your body balanced.

Action key: take off vertically and keep your body balanced. Take-off, ball lifting and hand clapping should be coordinated and close to the highest point.

2. Catch the ball, stop, jump up and shoot.

Action method: in the fast movement, catch the ball by striding or jumping and stop, bend your knees and lower your center of gravity. Suddenly, both feet take off quickly and forcefully, and at the same time, hold the ball up. When the air is close to the highest point, shoot and shoot, and the action is the same as the in-situ jumper.

Action key: control the center of gravity when catching the ball and making an emergency stop. Take-off is sudden, and the emergency stop and take-off should be closely linked.

3. Dribble, stop, jump and shoot

Action method: In fast dribbling, use jumping or striding to stop, then quickly jump to the ground and hold the ball with both hands. When the body is close to the highest point in the air, shoot and shoot, and the action is the same as the in-situ jumper.

Key actions: dribbling, stopping, grabbing and taking off should be coherent and coordinated, taking off should be sudden, and the body should be balanced in the air.

Third, the application of shooting skills.

In the highly intense competition, it is necessary to use shooting skills reasonably and maintain a high hit rate. In addition to mastering the correct shooting skills, we must have firm self-confidence, good will and stable mood. Have a high level of training; Be good at creating and grasping shooting opportunities. Usually, under the following circumstances, you should take decisive action.

1. After the player with the ball uses various technical actions or fake actions to get rid of the opponent's defense.

2. When the player with the ball finds that the defender is far away from him or distracted.

When you get the ball at the "shooting point" where you are sure to shoot.

4. When the partner occupies a position conducive to rebound.

5. When the expected shooting opportunity appears in tactical coordination.

6. When forced shooting is needed in the game.

Fourthly, the teaching and training of shooting skills

(a) Recommendations on teaching and training

1. Shooting is the main skill of basketball, so teaching should be arranged as soon as possible. The teaching sequence of shooting techniques is: first learn to shoot with both hands holding the chest and one hand on the shoulder, then learn to shoot with one hand on the shoulder, one hand with low hands and two hands with low hands when marching, and then learn to jump jump shot with one hand on the shoulder.

2. The teaching and training of shooting techniques should attach importance to establishing correct concepts and forming correct power set. Focus on in-situ two-handed chest patting and one-handed shoulder patting, master shooting techniques, and promote the learning and improvement of other shooting techniques. On this basis, we can master the shooting and jump shot widely used in modern basketball.

3. In the teaching and training of shooting skills, we should pay attention to the reasonable arrangement of practice intensity and density, and have the requirements of frequency and hit rate index. The shooting distance is from near to far, and the position is from one point to many points.

4. The teaching and training of shooting techniques should be combined with the techniques of moving, passing, catching, dribbling and rebounding, so as to improve adaptability and establish the consciousness of grabbing (rebounding) every shot.

5. After mastering the main shooting techniques correctly, strengthen psychological training and shooting practice in confrontation and tactical cooperation to improve self-confidence and anti-interference and practical application ability.

(2) Examples of practice methods

1. In situ shooting practice.

(1) Do the in-situ shooting lateral imitation exercise with your bare hands and experience the action method.

(2) Don't practice shooting.

Requirements: Experience shooting technique and exertion process, and pay attention to radian and rotation.

(3) Positive fixed-point shooting practice.

Requirements: the shooting technique is correct, the middle arc, and the ball rotates backwards.

(4) Shooting practice from different angles.

Requirements: Correct shooting technique and experience aiming method.

2. Practice shooting every once in a while

(1) Jogging with bare hands while marching imitates shooting. Experience striding, catching the ball, jumping, lifting the ball, shooting and landing.

(2) Do shooting exercises on foot when marching. Catch the ball with the right (left) foot, take off the left (right) foot and shoot.

(3) Dribble and shoot during the journey.

Requirements: dribbling and shooting during marching are consistent, and experience the opportunity of striding and copying the ball.

(4) Pass the ball and practice layup.

Requirements: after passing the ball, you should change your direction to get rid of the action, run and catch the ball during the March, and pay attention to adjusting your pace.

3. Jump shot practice

(1) Do the in-situ jump shot with your bare hands. Experience the jump shot and master the timing of arm extension, wrist flexion and fingering.

(2) Don't practice the jump shot of basketball.

(3) Each student scores a goal, lines up behind the free-throw line, throws rebounds in turn, and does positive in-situ jump shot practice.

(4) Dribble and jump shot practice.

Requirements: dribbling, emergency stop and jump shot are coordinated and coherent. When stopping in an emergency, face the basket.

(5) After the breakthrough, stop the jump shot practice.

Requirements: the dribbling emergency stop and jump shot should be consistent, and the emergency stop and take-off should be sudden.

(6) Move the ball to stop the jumper.

Requirements: The action, emergency stop and jump shot should be consistent, the emergency stop should face the basket, and the take-off should be sudden.

4. Combining shooting practice with other techniques

(1) dribble, pass and catch the ball, and shoot while moving.

Requirements: ① Pass the ball accurately and follow up quickly; ② Start quickly, pay attention to the ball when running backwards, catch the ball and shoot consistently.

(2) Full-court passing and layup practice.

Requirements: Dribble is not allowed.

5. Shooting practice under confrontation conditions

(1) Two-to-one shooting practice.

Requirements: The defense turns from negative to positive, and the attack pays attention to catching the shooting opportunity.

(2) One-on-one offensive and defensive exercises.

Requirements: For defense, choose the shooting method reasonably.

(3) One-on-one dribbling and layup practice.

Requirements: the defense should be changed from negative to positive, and the shooting method should be reasonably selected during the attack.

(4) Half-court shooting practice.

Methods: Two-to-two, three-to-three and four-to-four shooting exercises were conducted at half-court.

Requirements: in the competition situation, combine your own skills, find the right time and make bold moves. Promote students to use shooting skills in confrontation and gradually improve the hit rate.

6. Cooperate with shooting practice

It is required to gradually transition from non-defense at the beginning to defensive practice. You should have the action of getting rid of it and cooperate with your peers.

(C) easy to make mistakes and correction methods

1. The mistakes that are easy to occur in the original two-handed chest patting and one-handed shoulder patting and their correction methods;

(1) When holding the ball, the palm touches the ball, but the fingertips don't stick to the ball, which affects the wrist and fingers.

Correction method: The teacher explains the demonstration, holds the ball in the correct way, and lets the students see clearly where their hands touch the ball. You can also use a hand-held ball stained with chalk dust to make students visualize the part where their hands touch the ball, and then organize students to practice holding the ball in pairs and check and correct each other.

(2) When shooting, the elbow joint is too abduction, which leads to the uncoordinated force exerted by all parts of the body.

Corrective methods: Teachers give correct explanations and demonstrations, and students repeatedly do imitation exercises of holding the ball, lifting and shooting. Students can be required to lean their shooting arms against the wall when practicing shooting, so as to forcibly overcome excessive elbow abduction.

(3) When shooting with both hands, the strength of both hands is uneven.

Correction: Do more imitation exercises of unarmed shooting. Then you can practice shooting against the wall with the ball at close range, so that students can focus on hard work. Finally, gradually complete the shooting practice from near to far.

(4) When shooting, push the ball forward without lifting the elbow joint, and the parabola of the ball flying is too low.

Correction method: students can sit on the ground and shoot; Practice shooting at close range under the basket; Practice shooting in front of the defenders holding the ball with both hands in the air, let them increase the shooting angle and consolidate the shooting action of raising their elbows and extending their arms.

(5) As soon as the shot was put, the arm quickly retracted and there was no follow-up action with the ball.

Correction method: In the explanation and demonstration, we should emphasize the actions of raising elbows and extending arms, and ask students to stop their arms in the air after shooting, and gradually realize and establish the feeling of "raising elbows and extending arms to escort the ball into the basket".

2. Shooting in March is easy to make mistakes and its correction methods:

(1) Does the right hand pass the left foot first or the left hand pass the right foot first?

Correction method: let students do 3-5 steps of run-up and do the induction exercise of taking off and touching the basket or backboard during the March; Do more imitation exercises of catching the ball, taking off and shooting with bare hands; Then let the students take the ball in the teacher's hand and shoot it with the correct footwork when running. Make students gradually master the rhythm of movements and the coordination of hands and feet.

(2) When shooting with one hand on the shoulder, the second step is too big and the body rushes forward.

Correction method: The teacher raised his hands and stood in a proper position under the basket, asking students not to collide with the teacher when landing after shooting.

(3) The stress on wrist and finger is not obvious when the low hand makes a layup.

Correction method: Carry out decomposition exercises of shooting actions, such as "picking the wrist in situ and pulling the ball to shoot". Stay away from the basket, do more low-handed shots, and strengthen the wrist pick.

3. The mistakes easy to make in jump shot and their correction methods:

Jump shot is prone to mistakes such as leaning forward after take-off, shooting too early or too late, uncoordinated upper and lower limbs during flight, muscle tension, shooting deformation and so on.

Correction method: (1) Do more imitation exercises of unarmed jump shots, or do jump shots with volleyball, handball and other small balls to experience coordinated hard movements.

(2) When beginners jump shot, they should not be too far away from the basket, nor should they emphasize the take-off height. Students should be required to take off suddenly and forcefully vertically. Aiming at the problem of leaning forward when taking off, a passive defender can stand in front of the jumper.

(3) Practice jump shot with weighted basketball or solid ball. Develop special qualities and do more special exercises of waist and abdomen strength and jumping ability.