30 Second Workout Drill: Catch and Shoot Bank Jump Shot

30 Second Workout Drill: Catch and Shoot Bank Jump Shot 
By Dr. Hal Wissel

Catch and Shoot Bank Jump Shot Left Side. 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 shoot a bank 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 a 45 degree angle with the backboard at the offensive left side of the court. Run out on the baseline side of the ball with your hands high and quickly jump behind the ball, turning middle. Catch the ball with your shooting hand high and facing your target. Aim for the top near corner of the box on the backboard. Shoot a bank jump shot. Your knees should lower just before the catch and extend upward on the catch in a quick rhythmical down-and-up motion. Trigger words are “Catch-Up!” or “Front-Straight!” 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. This is a good conditioning drill. After completing the drill, make two free throws.

30 Second Workout Drill: Catch and Shoot Bank Jump Shot Left Side

 

Catch and Shoot Bank Jump Shot Right Side. Perform the same drill as the previous one, starting at offensive right box and tossing the ball to the right side at a 45 degree angle with the backboard. Run out on the baseline side of the ball with your hands high and quickly jump behind the ball, turning middle. Catch the ball with your shooting hand high and facing your target. Aim for the top near corner of the box on the backboard. Shoot a bank jump shot. Your knees should lower just before the catch and extend upward on the catch in a quick rhythmical down-and-up motion. Trigger words are “Catch-Up!” or “Front-Straight!” 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. This is a good conditioning drill. After completing the drill, make two free throws. 

30 Second Workout Drill: Catch and Shoot Bank Jump Shot Right Side

Edited from: Wissel, H. (2011). BASKETBALL: Steps to Success. Third Edition. Human Kinetics, Champaign, IL.

Wissel, Hal. (2009). Basketball Shooting: Make Your Shot Automatic DVD. Basketball World, Suffield, CT. Wissel, Hal. (2005). Basketball Shooting: Confidence, Rhythm and Mechanics DVD. Basketball World, Suffield, CT.

Dr. Hal Wissel conducts SHOOT IT BETTER Mini Camps worldwide and year round for players ranging from NBA and WNBA to youth level. Visit: http://www.basketballworld.com  or call BASKETBALL WORLD at 888-812-5452 or 860-668-7162

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