BAC Training Tip - Basketball Free Throw

Purpose: To strengthen arm, forearm, and wrist muscles.

Instruction: Stand in neutral* position with feet shoulder-width apart and right foot slightly in front of the left. Loop resistive band around right hand and step on other end of band with right foot. Bend wrist back and place ball in hand. Bend both knees. Shoot basketball into hoop by flicking wrist forward, extending arms, and knees and raising up onto toes. Repeat with opposite side.

* To achieve a neutral spine, the lumbar spine (lower back) is not arched as with an anterior pelvic tilt, nor is it rounded as with a posterior pelvic tilt. A neutral spine is in-between, providing the ability to strengthen muscles in an optimal position, avoid injury, and improve functional and athletic performance.