Master the Inside Foot Pivot and Shot: Perfect Your Square-Up
Great shooters aren't just good with their hands; they are elite with their feet. The Inside Foot Pivot and Shot is a fundamental shooting drill designed to synchronize your lower body footwork with your upper body mechanics. By focusing on the "inside foot"—the foot closest to the basket or the paint—you learn to anchor your body, generate power, and square up instantly for a balanced jump shot. This drill is essential for players of all positions who want to eliminate drift in their shot and increase their shooting percentage from the mid-range.
How to Perform This Drill
- Setup: Start at the free-throw line or the elbow with your back turned to the basket, holding the basketball.
- Simulate: Toss the ball slightly in the air with backspin to simulate receiving a pass, or simply hold the ball in a triple-threat position if you are working on static footwork.
- Anchor: Establish your "inside foot" as your pivot foot. If you are on the right elbow, this is likely your left foot; if you are on the left elbow, it is your right foot.
- Execute: Keep the ball tight to your body and perform a reverse pivot (drop step) by swinging your outside leg backward and around until your hips and shoulders are perfectly square to the rim.
- Balance: Ensure your feet are shoulder-width apart and your knees are bent as you complete the turn—do not stand straight up.
- Shoot: Rise straight up into your jump shot, release at the apex, and hold your follow-through.
- Repetition: Make 5 shots pivoting on your left foot, then switch and make 5 shots pivoting on your right foot to ensure bilateral proficiency.
Why This Drill Works
In a real game, you rarely have the luxury of standing still and staring at the rim before you shoot. This drill forces you to master the concept of "kinetic linking"—transferring energy from a dynamic movement (the pivot) into a controlled action (the shot). By isolating the inside foot pivot, you simulate high-value game situations, such as curling off a pin-down screen or facing up from the high post. It trains your cerebellum for proprioception (body awareness), ensuring that even when you are moving quickly, you can stabilize your core and align your mechanics instantly.
Pro Tips
- Stay Low: Maintain a low center of gravity throughout the pivot. If you stand up tall while turning, you lose explosiveness and balance. Stay in a stance!
- Chin to Rim: Whip your head around faster than your body. Your eyes should locate the rim before your feet are even set; this target acquisition is crucial for accuracy.
- Stick the Landing: Focus on vertical discipline. You should land in the exact same spot you jumped from. If you drift forward, backward, or sideways, your balance is off.
- Game Speed: Start slow to master the footwork, but progressively speed up the pivot until it mimics the intensity of a 4th-quarter possession.