30 Second Workout Drills: Catch and Shoot Bank Jump Shot

30 Second Workout Drills: Catch and Shoot Bank Jump Shot 
By Hal Wissel

Catch and Shoot Bank Shot Left Side. The main objective of this drill is to develop your ability to catch and shoot in one motion with a quick release. Another objective is to develop your ability to start a jump shot in a balanced stance while facing the basket and to land in balance after the shot. Start with the ball near the basket. Pass to yourself by tossing the ball high so it bounces high on the left side at a 45 degree angle 16 feet from the basket. Run and quickly jump behind the ball, turning to the middle to face the basket. Use a jump stop and land in balance. Have your hands and feet ready with your hands above your shoulders and your knees slightly flexed. Catch the ball with your shooting hand high, facing the front of the rim. Catch and shoot in one motion. Your knees should lower just before the catch and should extend upward on the catch in a quick rhythmical down-and-up motion. Recommended trigger words are “Catch-Up!” Hold your follow-through up until the ball reaches the net. Rebound the ball and repeat. Your goal is to make 5 jump shots in 30 seconds.

Catch and Shoot Bank Jump Shot Left Side

Catch and Shoot Bank Shot Off Toss to Right Side. Perform the same drill tossing the ball to the right side at a 45 degree angle 16 feet from the basket. Recommended trigger words are “Catch-Up!” Hold your follow-through up until the ball reaches the net. Rebound the ball and repeat. Your goal is to make 5 bank jump shots in 30 seconds.

Catch and Shoot Bank Jump Right Side

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