CFA

I need help on improving my scores.

For the shuttle run, as of now, I have a time of 9.5 and I need a 9.1. Any adivce or tips?

The major problem I have is the basketball throw. Can anyone give advice or tips on how to perform well.

Thanks

Some folks in the USNA forum have provided advice on how to improve your Bball throw. Try searching under CFA in that forum.

For the shuttle run, the only thing that improved my time was practicing proper technique. During the run, keep yourself low so that it takes less time to touch the ground. Stay low, and start turning a few feet before you reach the line. By the time you touch the line you should almost be completely turned around, which will save you time. Make sure you perform the shuttle run in good shoes as well. I practiced on the road in front of my house, but the road is hard to grip. A basketball court is the ideal place to practice.

For the basketball throw, grasp the ball with your hand and bring the ball to your wrist. Hold the ball steady between your hand and wrist, which creates a sort of "cupped" hold on the ball. "Stand" completely straight-up when you're ready to throw. Bend backwards and twist your body simultaneously so that you "wind back" like a catapult. When you go to release and throw, thrust forward and torque your hips. Use your body's momentum rather than just your arm to throw the ball. Again, practice is key. Just keep practicing and finding methods that allow you to throw the ball far.

Good luck

abeastlybeast said:

For the shuttle run, the only thing that improved my time was practicing proper technique. During the run, keep yourself low so that it takes less time to touch the ground. Stay low, and start turning a few feet before you reach the line. By the time you touch the line you should almost be completely turned around, which will save you time. Make sure you perform the shuttle run in good shoes as well. I practiced on the road in front of my house, but the road is hard to grip. A basketball court is the ideal place to practice.

For the basketball throw, grasp the ball with your hand and bring the ball to your wrist. Hold the ball steady between your hand and wrist, which creates a sort of "cupped" hold on the ball. "Stand" completely straight-up when you're ready to throw. Bend backwards and twist your body simultaneously so that you "wind back" like a catapult. When you go to release and throw, thrust forward and torque your hips. Use your body's momentum rather than just your arm to throw the ball. Again, practice is key. Just keep practicing and finding methods that allow you to throw the ball far.

Good luck

Click to expand...

I agree, one extra tip you can try is to use your feet for the b-ball throw. Use them to thrust your body up a little. Use anything to get as much force underneath the ball as possible. Also, try to make sure you doing just throw it up; the ideal angle for distance is 45 degrees.

Torque it off hard, and push it with every bit of energy, all the way down to your fingertips.

beat navy said:

Torque it off hard, and push it with every bit of energy, all the way down to your fingertips.

Click to expand...

That's what i meant =]

Ds did CFA today to send in to USMMA.
BB throw 70
Pull ups 17
Shuttle 9.1
Sit ups 95
Push ups 75
Mile 5:40

And he is in fantastic shape! It seems the bb throw and shuttle run really need to be practiced for technique. Gee if only some one would have suggested that actually I am sure these scores are as good as he can get (at least while in 1 or 2 a day swim practices) so in they go, the last peice of the package. Now if I can just get off these forums and go back to a normal life,,,,,,nah, not gonna happen. Who am I kidding. He is doing all the work for all of these applications, essays, flying to overnight visits, all I can do is this!
Good luck to you.

son had trouble with the basketball throw as well. he worked with a track and field coach on technique. that along with practicing throwing with a 4lb med ball helped. the coach had him separate his legs more when kneeling creating a wider base. taught son to actually think more with the non-throwing arm: as you lean and twist back with the bb bring non throwing arm to the front up toward the sky at an angle straight at elbow and look at hand creating the path the ball with follow, then whip non throwing arm to the side and around as if you are ripping a hole in the sky then elbow the "kid" behind you as hard as you can with your non -throwing elbow bent. the torso and throwing arm then has the energy to catapult the ball foward. this is the technique field athletes use to throw a javelin, shot put, etc.... he also practiced throwing a baseball from a stand with legs parrallel; from a one knee down position then from both knees down position to warm up before throwing the basketball. we also found that he needed a longer warm-up just like baseball pitchers do before he did his three tries.

with the shuttle run the previous comments are correct. you have to be low to the ground as you approach line and turn as you are going to touch, stay low and come up gradually while sprinting. popping up and down wastes time.