Master the One-Footed Balanced Shot with a Slide
Great shooters don't just make shots when they are wide open and perfectly set; they knock them down when they are drifting, fading, or creating space off the dribble. This advanced shooting drill focuses on lower-body stability, core strength, and maintaining a soft touch under duress. It is an essential drill for guards and wings who want to translate static gym practice into high-pressure game buckets.
How to Perform This Drill
- Setup: Position yourself at the free-throw line or in the mid-range area. Lift your non-shooting leg off the ground, balancing entirely on your other leg.
- Load: Drop into an athletic half-squat on your standing leg. Keep your chest up, your back straight, and the ball ready in your shooting pocket.
- Slide: Execute a controlled lateral hop or "slide" to the side, landing softly on that same single leg while maintaining your low, loaded stance.
- Execute: Immediately rise up from the single-leg squat into your shooting motion, releasing the ball at the apex of your lift.
- Reset: Regain your balance and repeat. Aim for five consecutive makes balancing on the right foot, then switch to the left foot.
Why This Drill Works
This drill utilizes the concept of "progressive overload" applied to your balance system. By removing one leg and adding dynamic lateral movement, we force your core and stabilizer muscles to work overtime to keep your upper body aligned. If you can master your shooting mechanics while balancing on one leg, your standard two-footed jump shot will feel significantly more grounded, powerful, and effortless in game situations.
Pro Tips
- Engage Your Core: Your abdominal muscles are the bridge between your lower body power and your release. Keep your core tight during the slide to prevent your upper body from swaying.
- Stick the Landing: Do not drift or fall away after the shot. Challenge yourself to land on that same single foot and hold the position for one second to prove you have total control over your momentum.
- Vertical Rise: Despite the lateral slide, your shot should go straight up. Avoid "drifting" your arm across your body; keep your elbow tucked and your follow-through straight toward the rim.
- Start Close: This is a difficult drill. Start closer to the basket to get the rhythm of the footwork before moving back to the free-throw line.