Free throws, Endurance

Question
Hi, I was reading your responses and they were incredible and very thorough. I'm 16 right now and going to be playing on my schools girls senior team in the coming year. I recently (finally) fixed my shot so I can shoot above my head, but now I don't have enough power to shoot from the free throw. Everywhere else, when I shoot, I jump a bit forward as well. When I try to shoot the free throw, it just feels like I'm throwing it at (or in the direction)of the basket. Is it arm power or leg power I need to work on?

Also, for skills I can do it and I can practice, but I find my weakest part of my game is running, when I'm on the court I can't play for too long before I get really tired. How can I improve my endurance? I was planning on running at least 3 times a week in the summer to work on that, but is that effective? What can I do to improve my endurance on court?

Thank you

Answer
Dear friend,

When shooting the ball, arm's job is to send the ball in the right direction. Power of the shot is always a matter of legs.  You have to bend your knees a lot and release the shot as soon as you are on your tiptoes. It's alright if you jump a bit, but be carefuk not to jump forward and step on the free throw line.

Running(jogging) is definitely going to help you with the endurance part, but slow your legs speed and explosiveness a lot. It's far better to do sprints that total 2 to 3 miles(of course, not all at once) than jogging for 5 or more miles.
Endurance is also in 50% a matter of good nutrition. Eat more carbohydrates before and just after workouts and drink at least 3 lt (12 cups) of water per day. It would be a really good idea to take an iron supplement, especially now that you are a girl(because girls lose lots of iron supplies  due to menstrual cycle). Iron is the number 1 supplement for athletes because it's not easily absorbed(or you got to eat a lot of red meat) and it's important for the transfer of oxygen to the muscles to release energy(glycogen(carbohudrates)+oxygen=enerfy for the muscles). Except for iron, try complex B vitamin that are responsible for the release of energy of carbos, fats and proteins and the DNA creation for new cells. Ask your doctor to suggest you the best for you.


Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching stuff
(Euroleague, HEBA)