How to practice shots in basketball and is it possible to start playing professionally if you're an outside player?

Last weekend something absolutely unreal happened in Rome. Two Russian teams Latinas (girls) and Baikal (guys) reached the final of the world stage of the Red Bull Half Court 3×3 basketball competition. We had to tear our ligaments watching the girls’ victory and supporting the guys who were literally one second away from triumph. The last lucky two-point shot for the Serbs was made by star player Dusan Bulut.

In the meantime, we’re wondering how it’s possible to achieve such high results and how much training it takes. That’s why we talked to representatives of both Russian teams and asked them about preparations for their most important games.

About training

Semyon Debda

Baikal player

Tells about pre-match preparation and the secrets of good shots.

We practiced almost every day. We usually work out in the gym four times a week. We do basic weightlifting exercises, but adapted for basketball, so they are more explosive and dynamic. We don’t just press the barbell, we do it fast (laughs). Plus – three times a week training in the basketball gym – it’s short distance running, acceleration, short sprints and throws, throws, throws – in basketball it’s most important to hit the ring.

To do something well, you have to do it often and constantly. And here, as in any business, the main thing is persistence and, of course, belief in yourself.

My top 3 favorite exercises from the gym:

pull-ups;
squats;
lunges.

In pull-ups I only reached the weight of 10 kg for 6-8 times, but you need to be able to work with your own weight first of all. This is basketball, not weightlifting, and if you manage your body well, it’s a plus. And squats and lunges add strength to your legs. In basketball, and in almost any sport, this is the key to success.

In the age of high technology on the Internet you can find any exercises from professionals from all over the world and peep. But the main thing is to be with the ball a lot, play with it, try to experiment, and then you will feel it.

I have my own approach to basketball. I don’t really like to knock, because I think that if you don’t get beat in two shots, you have to pass. That’s why I practice shooting more. I throw a lot before practice, and I try to throw a lot after practice too.

First, I warm up right from under the ring, practicing one-handed throws. I try to throw so that the ball does not touch the dushka. Then I slowly move farther and farther away, throwing there, 20 hits from the point. And at the end, I’m practicing shots on the move. Basketball 3×3 is a very dynamic game and you need to train a lot at high pulse. Because you can shoot calmly in the gym, but when you run during the match, your heart rate goes off the scale, pressure rises, plus the pressure of the opponent, and the shot becomes different.

About psychological preparation

Yana Nizhelskaya

Latinas player

Yana Nijelskaya talks about the importance of psychological preparation for victory.

We gathered here in such a composition by chance, the national final in Kaliningrad won only one Lera (Valeria Deryabina – captain of the team “COP Petersburg. – Ed.). But the winning team didn’t make it to Rome in full – three of them didn’t get visas, so it was the first time we played in such a company. We met at the airport and had just one training session here.

“Actually the opponents showed us straight away that they were underestimating us – it was on the day of the draw. Italy and Great Britain (these are the leaders in our group) had the opportunity to choose opponents. And they chose Russia – that is, they made it clear that they would beat us easily and quickly,” added Valeria Deryabina, a new member of the team.

Naturally, this made us very angry, and we said: “Well, at least we’ll give them the heat, and as a maximum we’ll win them all. And so it turned out. In general, the most important thing for us was the mood, as we had no luck with training.

The three of us, in principle, came from the street, did not finish sports schools. We believe that we set a good example for everyone. We prove that you can start practicing anywhere – come to throw a ball from the street and reach the world level. If everyone will try to clearly go to their goal, they will manage and reach it.