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The bending and extending motion of the wrist when shooting a basketball is called the wrist snap. In 1996, Roger Miller and Stuart Bartlett conducted the study Contributions to Ball Speed on a Free Throw. In this experiment, their subjects were 15- to 19-year-old boys. They analyzed the amount of force each body part contributed to a free throw. According to their study, 59% of the force to the ball came from the wrist snap.12 Contrary to popular belief, the arms and shoulders contributed more than the legs (81% upper body compared to 19% lower body). Your wrist snap should bring your control fingers to the center of the ball at release for a straight shot every time. It also should be natural. Why? Because it will increase your range. You will be generating more power with your wrist. A natural wrist snap puts your wrist in its strongest position. Furthermore, it will provide more consistency. A natural wrist snap is a universal trait among great shooters.
Straight Shooter
Bob Fisher
deliberate practice is characterized by the following traits: Deliberate practice develops skills that other people have already figured out how to do and for which effective training techniques have been established. The practice regimen should be designed and overseen by a teacher or coach who is familiar with the abilities of expert performers and with how those abilities can best be developed. Deliberate practice takes place outside one’s comfort zone and requires a student to constantly try things that are just beyond his or her current abilities. Thus it demands near-maximal effort, which is generally not enjoyable. Deliberate practice involves well-defined, specific goals and often involves improving some aspect of the target performance; it is not aimed at some vague overall improvement. Once an overall goal has been set, a teacher or coach will develop a plan for making a series of small changes that will add up to the desired larger change. Improving some aspect of the target performance allows a performer to see that his or her performances have been improved by the training. Deliberate practice is deliberate, that is, it requires a person’s full attention and conscious actions. It isn’t enough to simply follow a teacher’s or coach’s directions. The student must concentrate on the specific goal for his or her practice activity so that adjustments can be made to control practice. Deliberate practice involves feedback and modification of efforts in response to that feedback. Early in the training process much of the feedback will come from the teacher or coach, who will monitor progress, point out problems, and offer ways to address those problems. With time and experience students must learn to monitor themselves, spot mistakes, and adjust accordingly. Such self-monitoring requires effective mental representations. Deliberate practice both produces and depends on effective mental representations. Improving performance goes hand in hand with improving mental representations; as one’s performance improves, the representations become more detailed and effective, in turn making it possible to improve even more. Mental representations make it possible to monitor how one is doing, both in practice and in actual performance. They show the right way to do something and allow one to notice when doing something wrong and to correct it. Deliberate practice nearly always involves building or modifying previously acquired skills by focusing on particular aspects of those skills and working to improve them specifically; over time this step-by-step improvement will eventually lead to expert performance. Because of the way that new skills are built on top of existing skills, it is important for teachers to provide beginners with the correct fundamental skills in order to minimize the chances that the student will have to relearn those fundamental skills later when at a more advanced level.
Peak
Anders Ericsson, Robert Pool
Visceral fat is different. While it might be useful as “love handles” grasped by your partner, it is also uniquely capable of triggering a universe of inflammatory phenomena. Visceral fat filling and encircling the abdomen of the wheat belly sort is a unique, twenty-four-hour-a-day, seven-day-a-week metabolic factory. And what it produces is inflammatory signals and abnormal cytokines, or cell-to-cell hormone signal molecules, such as leptin, resistin, and tumor necrosis factor.4,5 The more visceral fat present, the greater the quantities of abnormal signals released into the bloodstream. All body fat is capable of producing another cytokine, adiponectin, a protective molecule that reduces risk for heart disease, diabetes, and hypertension. However, as visceral fat increases, its capacity to produce protective adiponectin diminishes (for reasons unclear).6
Wheat Belly
William Davis MD
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