Basketball Throw workouts

J

josh876

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Apr 21, 2020
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What are some good exercises that I can incorporate into my workouts to improve my basketball throw (other than developing good form and practicing)?
 
Suggest you focus on strengthening your whole body, not just the muscles you think you’ll need for the throw. Your trunk and shoulders are probably the most active in the motion, but strength and form come from good balance. So work your back and chest as well as legs too. In the end, you’ll be prepping yourself for plebe summer, not just the CFA.
 
I found as my push-up and pull-up count increased through training for the CFA, my basketball distance increased. It is also important to practice the movement because you will find the most efficient way to launch the ball through practice.
 
+1 to TB_Rays.
My DD ( no athletic background whatsover) started with 12 ft when she started preparation last year. With practice, technique, improving fitness she is close to 37 ft now. 5-7 ft more ft to go and meet her goal..
 
txfwindian said:
+1 to TB_Rays.
My DD ( no athletic background whatsover) started with 12 ft when she started preparation last year. With practice, technique, improving fitness she is close to 37 ft now. 5-7 ft more ft to go and meet her goal..
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Good luck with the final few feet! They are always the hardest to get but the most rewarding.
 
Also, just practicing the BBall Throw. Watch the videos and practice the event every day or every other day for 2-3 weeks. You will see marked improvement.
 
I am convinced that Service Academies put the BB throw in there just to see if you have proper flexibility and balance.
I don't think they care how far that you can chuck a basketball, so don't get too hung up on the max. distance.
 
If you are athletic and otherwise strong, throwing the basketball from your knees is 98% technique and practice. If you are not athletic and not very strong, you need to work on gaining strength and athleticism and then work on your BB throw technique.
 
TexasAggie204 said:
If you are athletic and otherwise strong, throwing the basketball from your knees is 98% technique and practice. If you are not athletic and not very strong, you need to work on gaining strength and athleticism and then work on your BB throw technique.
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This is the best advice.

For me personally, I just worked on chucking the basketball over and over and over. I did the same to practice for the ACFT medicine ball throw.
 
As a 2019 Grad, I just implore that it would greatly behoove you to strive far above the standard for the basketball throw. Usually only the top 10% throw scores are seriously considered for admission, and you will be categorized into different companies in beast by your throw. Lower scorers receive smaller food portions, and are often expected to iron the uniforms of higher scorers. During my time as a CC, I practiced the basketball throw religiously and careered a ball everywhere I went in school. All successful USMA cadets have a similar story, and those with scores under 80’ have an ABYSMAL graduation rate, due to their weak physical form and lack of commitment.
 
2LT Barry Mccoconer said:
As a 2019 Grad, I just implore that it would greatly behoove you to strive far above the standard for the basketball throw. Usually only the top 10% throw scores are seriously considered for admission, and you will be categorized into different companies in beast by your throw. Lower scorers receive smaller food portions, and are often expected to iron the uniforms of higher scorers. During my time as a CC, I practiced the basketball throw religiously and careered a ball everywhere I went in school. All successful USMA cadets have a similar story, and those with scores under 80’ have an ABYSMAL graduation rate, due to their weak physical form and lack of commitment.
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Can confirm. I only got a measly 60' on my basketball throw and I dread the number of my superior's shoes I have to shine once we return to the Academy. I was not as wise as 2LT Mccoconer and did not carry my basketball with me at all times, even though I didn't play basketball. Don't make the same mistake as me or it will be a struggle forever.
 
Discaimer: I know nothing about this magical test of athleticism, flexibility, or strength but I did watch a few videos.

I never see anyone discuss the similarity to a discus thrower's motion. I was an accomplished thrower and taught both my sons who excelled in HS. While it is not a common skill, I wonder if a few sessions with a track & field thrower might shorten the learning curve as well?

Just a quick suggestion based on seconds of watching a video or two. I will crawl back under my rock.
 
2LT Barry Mccoconer said:
As a 2019 Grad, I just implore that it would greatly behoove you to strive far above the standard for the basketball throw. Usually only the top 10% throw scores are seriously considered for admission, and you will be categorized into different companies in beast by your throw. Lower scorers receive smaller food portions, and are often expected to iron the uniforms of higher scorers. During my time as a CC, I practiced the basketball throw religiously and careered a ball everywhere I went in school. All successful USMA cadets have a similar story, and those with scores under 80’ have an ABYSMAL graduation rate, due to their weak physical form and lack of commitment.
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I assume this is extreme sarcasm? Just want to clear the air :)
 
I firmly believe the basketball throw is a test to see if you are willing to do the research and prepare over the course of a long summer and fall (as well as rule out torn rotator cuff). We have a dirt driveway, and we used construction marking paint to mark out 50, 55, 60, 65, 70, 75, 80, 85 etc. We would go out each evening, he would throw, I would fetch and call out distances. He did markedly improve, and he watched the Stew videos and played around with his grip on the ball. As others mentioned above, as core and back and arms improve, so does bb throw.

Now, with just 19 days and 16 hours until he reports (whose counting?) to USNA, I am feeling nostalgic. I will fondly remember the sound of my husband and son ribbing each other as I listened to the ball bounce over and over outside, while I occasionally hid from the heat inside. Practice did help his scores, and it was a great memory of time spent together. Although being the 'fetcher' is sort of getting the short end of the stick.
 
You'll do a lot more "useless/pointless" exercises, duties, details, etc. in the military than the basketball throw. And in all of these, you'll be expected to do your best. Consider this training for your future.
 
Why 2nd LT Barry M banned? Did he share that was not something to be shared or mid-representation of info?
 
txfwindian said:
Why 2nd LT Barry M banned? Did he share that was not something to be shared or mid-representation of info?
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I believe the account was satirical--not exactly helpful (however humorous).

In all seriousness, I was a soccer goalkeeper in high school where throwing greatly mirrored the form of the basketball throw. That is also an option to research, especially how you hold the ball and twist your core.
 
Review videos of how a soccer goalie throws a soccer ball, sidearm with a straight arm. That will be the easiest way to get the greatest distance. The key muscle groups are core, shoulders, biceps and wrist, so all your other CBT training will help. My daughter is an incoming cadet, class of 2024. I helped her train for the CBT. She did really well. She started by throwing over her shoulder like a baseball throw, and then when she started using the soccer ball throw motion she improved her distance by over 25 feet. Good luck!
 
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