Basketball Throw

M

mcneill18d

Member
Joined
Nov 22, 2016
Messages
34
Hello All! I am preparing for the CFA at NASS this summer. I am having difficulty gaining distance on my basketball throw. I'm stuck at 70'. Does anyone have any tips or workouts they would like to pass on to help me develop some distance? Thank you!
 
You will find several older threads on this topic as it gets discussed each year.
 
You might find some YouTube videos that help with technique and form.

Work on the individual components, but be sure to periodically test yourself on CFA events in order with the same rest times in between.
 
mcneill18d said:
Hello All! I am preparing for the CFA at NASS this summer. I am having difficulty gaining distance on my basketball throw. I'm stuck at 70'. Does anyone have any tips or workouts they would like to pass on to help me develop some distance? Thank you!
Click to expand...
Just to point out, during my CVW an admissions officer informed me that most of the board members "disregard" the basketball throw, recognizing it is "outdated." I would not stress over improving that score and focus on the other parts. However of course that still means perhaps there are some people who still score it harshly. If you are really set on improving it, make sure to use your whole body. Twist with it and throw you're off arm downwards. If you have ever seen a water polo shot (if not, its on YouTube of course), it is similar to that.
 
This year will be my 3rd time taking the CFA. last year, I bought a book: (https://www.amazon.com/Ace-Your-Candidate-Fitness-Assessment/dp/150840156X). it covers every part of the test, from the b-ball throw to the mile run, tells you the tricks of each test (for example, on sit-ups round your back. The only thing that has to touch the ground is your shoulder-blades and touch your elbows to your knees), and gives you a training plan (for b-ball throw the book tells you to do 2 sets of 10 front raises and lateral raises every so often).
 
Like most things, just practice. Keep in mind that it is not like a "normal" throw, but rather one where you need to get torque out of your hips and midsection. My son found it to work best when he turned his body a bit, so his knees where not lined up evenly. As long as they are both behind the line you are OK. Also try getting either more height or less, until you find your sweet spot. We practiced the CFA on the weekends for several weeks at the high school, and my son made significant improvements in everything except the shuttle run, where he improved only a little, and was just a touch better than average on that. With everything else in the CFA, a reasonably fit kid can work on and make huge strides.

There is always a debate about the importance of the CFA, and getting good numbers there. Many will tell you that it is a "pass/fail", and that is true in the sense that you just need to pass it minimally to meet the fitness "qualification". However, the CFA is also part of the WCS, and the better you do on it, the more points you get. It is worth 10% of the total WCS, I believe, which may seem insignificant in the larger scheme of things, but it is only a few points which separates those qualified candidates who get in and those who don't. Then, when you figure that so many of the WCS points are somewhat fixed by the time a kid applies to the academy, and cant really be changed much, the point generating factors which CAN be improved upon become more relevant. They include the CFA and the ACT/SAT. So work hard and put yourself in the best position possible. Leave no stone unturned.
 
The CFA is pass/fail. You can get extra points for doing well, especially in certain events. USNA focuses particularly on crunches, push-ups and the mile run. That does NOT mean you can bag the other events, but there is less focus on the BB throw. Remember that the CFA is used by all 3 SAs and each scores/weights the events differently. And, in this hyper-competitive environment, every little bit counts.

The above said, if your score in the throw is reasonably close to the max and/or you've tried the various techniques to improve, I would focus on the three events above. You'll get much more credit from USNA for improving your mile time than in throwing the ball an extra foot.
 
Don't sweat the BB throw. Both of my sons threw somewhere around 60 ft, I think.....probably close to the min. They maxed sit-ups, push-ups, and did well on the run. One is at USAFA and the other is at USMA.
 
Although be sure to realize that when you are taking the CFA at NASS, the kid who goes before you will be a shot putter--and hit the far wall of the gym.
It happens.
The struggle is real.
Otherwise, watch a few videos and practice in the backyard.
Good luck.
 
DrMom said:
Although be sure to realize that when you are taking the CFA at NASS, the kid who goes before you will be a shot putter--and hit the far wall of the gym.
It happens.
The struggle is real.
Otherwise, watch a few videos and practice in the backyard.
Good luck.
Click to expand...

My son is a shot putter and threw it he furthest at SLE. Now his mile time, however................
 
@Love4monsters My #1 went to SLS (as it was called back in the day) and said the guy before him threw the basketball and hit the far wall of the gym and everyone stopped and stared. SHOT PUTTERS! <3 Maybe it was your boy...was it Session 1 in 2011?
 
Hahaha. I hit the far wall of the gym way back in the day ofthe CFA. I was a basketball player and softball/baseball catcher my whole life. Throwing from my knees was second nature and a basketball in my hand feels like home. USNA actually called my examiner to verify the distance. He explained that to them and they said 'no problem!' I don't remember the mile run for some reason, but remember the other parts. Maybe it changed since I took it way back in the dark ages.

Watch the video and try different techniques. Honestly don't over think it. I would think the other parts of a CFA are more critical anyways as they are actually a part of the PRT or PFT in the future.
 
Last edited:
I am just SO happy (as is my DS) that I was never on these forums before he went to NASS last summer. In fact, I didn't join until after his Nomination in January! Poor kid would've been getting tested every day! I honestly didn't even know what the CFA was! BUT...in hindsight, 5 years of water polo didn't hurt him doing the BB throw! LOL! :director:
 
Concur with NavyHoops...being a catcher for softball, as DD was, makes the basketball throw second nature. It is mostly technique.
 
He was May of 2016. Fast forward to now. I would bet the mile time and basketball throw would be reversed. Mine didn't prepare much for the CFA. His throwing coach has a love of excessive rotational form practice and his groin muscle was a little irritated so he stopped activity for a month before. He didn't want to not participate in the physical side of SLE. His mile time suffered but it was passable.
 
PinWrestling said:
This year will be my 3rd time taking the CFA. last year, I bought a book: (https://www.amazon.com/Ace-Your-Candidate-Fitness-Assessment/dp/150840156X). it covers every part of the test, from the b-ball throw to the mile run, tells you the tricks of each test (for example, on sit-ups round your back. The only thing that has to touch the ground is your shoulder-blades and touch your elbows to your knees), and gives you a training plan (for b-ball throw the book tells you to do 2 sets of 10 front raises and lateral raises every so often).
Click to expand...
PinWrestling, do you still have this book (used) and would you be willing to sell it to me?
 
You must log in or register to reply here.
Back
Top