Backboard Basics or Bank Shot Basics

Backboard Basics or Bank Shot Basics

Here are some keys to be thinking of when teaching or practicing the backboard shot or also some call it a bank shot.

1. Remember to shoot the ball making contac jus inside the white box above the rim.

2. This is very key and basic, and a lot of players get this wrong. The shot needs to be hitting the white box on the downward flight of the ball. More and more younger players are trying shoot the ball just aim for the box, but it's imporant to arc the shot so that it's on the downward flight. A good rule for this is if a lot of your shots are coming hard off the backboard and hitting the far side of the rim, or missing completely and going to the weak side. Then you really need to practicing the downward arc hitting the inside part of the white box.

3. Make your follow-through point (which we suggest would be your index finger) is aiming not on the rim, but on the target that your shooting at which is the just inside the white box. This helps your shot with a high follow through procducing a high arc shott of the backboard.

4. Remember that every lay to 10 feet out should ALWAYS be a bank shot! This will help you not getting yelled at by your coach. This also, should be instilled into a player so they will not be in the air shooting and deciding which shot this is going to be a bank shot or regular straight shot. While the backboard does absorb some energy transferred to the ball off a hard drive to the basket, the shot still should be "kissed softly off the glass" as much as possible.

5. Remember it's still all about shooters touch, so don't be trying to shoot it very hard off the backboard, but a simple, soft kiss of the glass will due wonders!

6. Post players should use a bank shot when they know they will be recieving a hard foul or just about any foul down low. The bank shot has better percentage of going in even when you get pushed, fouled, or the ball gets tipped.

How to jump rope

How to jump rope
Jump Rope 101
by Lisa Shaffer, No Fear Fitness

There actually is a technique to use for ease and effectiveness during the jumping. Hold the jump rope by the handles with the rope behind your feet. Keep your elbows with a 90 degree bend and close to your sides. Keep your shoulders relaxed and turn the rope with your wrists. Jump on the balls of your feet. Only jump high enough to let the rope pass under your feet. A couple of inches will do, for the standard double foot jump.

This is a very intense form of exercise so you need to build up slowly. There is no shame in starting with only 3-5 minutes at a time with breaks and jumping slowly. If you don’t have the coordination to jump with both feet at first, then start with at slow skip (just like when you were a kid). As your coordination and speed increases with the skip variation you will be able to go to a slower double foot jump. When you can consistently work out with a double foot jump; start working on increasing the speed.

Follow this simple plan to increase your conditioning and endurance
Jump rope at least 3-4 days a week.

Shoot for 5 minutes of jumping. Taking short breaks is ok. Just get in up to 5 minutes a day. Watch the clock and take note of how many minutes you can jump with out a break. When you are jumping for 5 minutes with no breaks then start adding one minute to your workout per week. You will be up to 10 minutes or more in no time.

Be sure to keep your breaks short; like 15-20 seconds. If you break too long and fully recover on a break you will not improve your conditioning. You need to train your body to be able continue to work even under stress. Your body will adapt and you will be able to jump for longer periods of time.

After just a few weeks of adding rope jumping to your routine you should start to see your shoulders and arms becoming more defined and your legs and calves will take on a long, sleek look.

What I have come to learn about myself over the years is this, I love to exercise but I don’t like to spend a lot of time doing it. Jumping rope and kettlebell work is perfect for me. Both provide a great, intense workout in a short period of time and yield fast results. It just doesn’t get any better than that.

What kind of jump rope?

What kind of jump rope?
Jump Rope 101
by Lisa Shaffer, No Fear Fitness


There are many different ropes made from many different things, from leather to plastic beads. There are weighted ropes, speed ropes, beaded ropes and long handle ropes. I have used a beaded rope, weighted rope and speed rope. Personally, I like the speed rope. It has ball bearings in the handles for a very smooth and fast rotation. To start, an inexpensive beaded rope will be just fine.
Surface for jumping

A wooden deck is great because it has some “give” to help absorb shock. The next best thing is to jump on gym mats. The gym mats provide a hard even surface but it still has some give to it.

Jump Rope 101 - What size of jump rope

Jump Rope 101 - What size of jump rope
by Lisa Shaffer, No Fear Fitness

Are you ready to give it at try? Here’s how to get started.
What size jumpr rope do you need?

The jump ropes are sold in 1 foot increments starting at 8 feet going up to 11. The best way to gage whether a jump rope is the right size for you is to stand in the middle of a rope and pull the handles up. If the handles reach your armpits it is a good fit. If you are ordering a jump rope and don’t have access to it then a good rule of thumb is the following based on your height.

8 Ft. rope for up to 5’3” - 5’4”
9 Ft. rope for 5’4” - 5’10”
10 Ft. rope for 5’11 - 6’6”
11 Ft. rope for over 6’6”

Jump Rope 101

Jump Rope 101
by Lisa Shaffer, No Fear Fitness

Let’s start with the good stuff about jumping rope. You can burn more calories per minute than most cardio exercises combined. For example 10 minutes of jumping rope equals 30 minutes of jogging and it burns 135 calories. Jumping rope increases agility, balance, coordination and endurance all at the same time. It is a great activity to fight heart disease, obesity, type II diabetes and osteoporosis. It is very inexpensive, very portable and you can do it pretty much anywhere.

I’ve had many people tell me they would rather run miles than jump rope. Why? Because jumping rope is intense. Anything that actually works usually is intense. Jumping rope gets your heart rate up fast and keeps it there. It is constant upper and lower body movement. It works your legs, calves, abs, chest, shoulders, back and arms.

huddle up and lets talk about reputation or character

huddle up and lets talk about reputation or character
Reputation or Character

So offend sports and everyday life can bring the true character out in you. We are just wanting to encourage you to see which is more imporant this world. Is the most imporant to you being your reputation, or is your true character shining through today! Something to think about not only as netball player, but as a person!

Reputation is what you are supposed to be.
Character ist what you are.
Reputation is a photograph.
Character is your face.
Reputation is what you have when you come to a new place.
Character is what you have when you go away.
Reputation is learned in an hour.
Character does not come to light for years.
Reputation is made in a moment.
Character is built in a lifetime.
Reputation grows like a mushroom.
Character grows like an oak.
Reputation is made from a single newspaper report.
Character is built life of toil.
Reputation makes you rich or poor.
Character makes you happy or miserable.
Reputation is what men say about you on your tombstone.
Character ist what the angels say about you around the throne of God.

Pistol Pete's Homework Basketball -behind the back passing

Pistol Pete's Homework Basketball - behind the back passing

This is a great video of showing how the Pistol Pete started off working and learning the behind the back pass. This great vidoe of Pistol Pete shows simple easy baseketball passing drills, behind the back passing drills, how to learn and start practicing for the behind the back pass today! Pistol Pete was one the all time great passers of all time, so who else better to learn passing drills then from Pistol Pete himself!

rebounding drills

Rebounding Drills - Basketball season is just around the corner, and how many times I have hear coaches complain about this one. That's right not blocking out in games, yet look at your practice schedule and see what percent of your practice goes toward rebounding and blocking out. Do you stay with these drills everyday, all year long? How many times, as a coach, have you said we would have won, but we got killed on the boards? Be creative, and find as many different drills as possible to keep reinforcing blocking out and rebounding (especially free throw situations).

Just some basketball thought while your planning your basketball practice schedule this basketball season!