30 Second Workout Drills: Catch and Shoot Jump Shot at Elbow

30 Second Workout Drills: Catch and Shoot at Elbow
By Hal Wissel

Catch and Shoot Off Toss to Left Elbow. The main objective of this drill is to develop your ability to catch and shoot 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 near the basket. Pass to yourself by tossing the ball high so it bounces high at the offensive left elbow of the court. Run outside the lane to the left elbow 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 Jump Shot at Left Elbow

Catch and Shoot Off Toss to Right Elbow. This drill is similar to the catch and shoot off toss to left elbow, with the exception that you will be tossing the ball to the offensive right elbow. When tossing to the right elbow a right-hand player has further to go to jump behind the ball to face the basket and align the ball up with the shooting (right) hand. 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 Jump Shot at Right Elbow

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