I've never been a fan of the basketball throw. It has so little to do with strength and conditioning, and more to do with "LEARNING" the right technique. If you learn HOW to throw the ball, you can easily get close to the max.
If you want to practice throwing, follow this simple instructions. Stand up, LEARN how to hold the basketball so you don't drop it, then throw it JUST LIKE you would a baseball. That's HALF the problem. Your brain and body doesn't know how to throw a basketball. It's not natural. LEARN to throw it like a baseball. TEACH your brain that it's just an oversize BASEBALL.
Now that your brain knows that it's simply a REALLY BIG BASEBALL, move on to the next step. Stand facing straight ahead to where you want to throw the ball. Now instead of turning your who body like a NORMAL baseball throw; keep your feet pointing straight ahead. DON'T move them. DON'T pick them up. Simply turn your body (Torso) and throw the ball just like you did earlier. But don't move your feet. It will get easier after a few times. Don't worry about distance. Worry about your brain teaching your upper half of the body how to COMPENSATE for the FEET/Legs not moving.
OK; got that figured out? Good. Now, KNEEL DOWN. STAY on your knees. Don't move them. Turn your upper body exactly like you did when standing. Thow the ball. Imagine a Baseball CATCHER behind the plate who is on their knees and is throwing the ball back to the pitcher. You CAN'T sit on your feet. You HAVE to stay on your knees. You can't move your knees sideways. You need to keep them facing forward. But by now, your upper body knows how to throw the ball without the use of your legs.
Remember, the hardest part if HOLDING the ball and TEACHING your brain that it's just a really big baseball. Your brain doesn't know how to throw a basketball. No one in their right mind throws a basketball. You PASS a basketball. You usually pass a short distance in front of you. But if you teach your brain that it's just a really big baseball, you'll be fine. best of luck. mike.....