My Basketball Skills Journey

Anna Amate

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Contents
Introduction....................................................................................................................................................... 2
Research…..…………………………………………………………………………………………………………………………………………………….3

Schedule…………………………………………………………………………………………………………………………………………………………4

Positive Talk…………………………………………………………………………………………………………………………………………………..8

Prioritize your feelings……………………………………………………………………………………………………………………………………9

Interview……………………………………………………………………………………………………………………………………………………….10

Covid and basketball, how training alone affects the mind……………………………………………………………………………11

Pushing yourself, what's the point?………………………………………………………………………………………………………………12

Video Gallery…..……………………………………………………………………………………………………………………………………………13

Results…..……………………………………………………………………………………………………………………………………………………..15

Conclusion…..……………………………………………………………………………………………………………………………………………….16

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 Introduction

Hi! My name is Anna Amate and I am a grade 12 student attending R.E. Mountain Secondary
School. I am passionate about two sports, basketball, and soccer. Many people ask me which sport I
prefer more, but I wouldn’t say I enjoy one more than the other. Although this book will be based from
my basketball experiences, I could’ve written one equally as long on my soccer career. I chose basketball
as my sport of choice because it is one where I could easily record my process numerically as well as
mentally and emotionally. I also helps that I luckily have a basketball hoop right behind my house in the
backyard.

I started my basketball journey in grade 6 when I first started middle school. Although I had
never played before, my friend and I figured that it would be a good idea to try it out. Little did I know
that two years later I would be playing alongside my friend through the rain and snow everyday. To
some basketball may only be a sport, however to me, it was a lifestyle. I met new people and looked
forwards to seeing them everyday. When I look back, most of my good memories were tied in with
basketball or being around the basketball court.

When high school came from around the corner it was a matter of fact that I would try out for
the junior basketball team. I continued to practice with my friends once again everyday during our free
time, which helped me a lot with my time on the high school basketball team. After three years of blood,
sweat and tears, our grade 12 year gets cancelled. I couldn’t explain my disappointment and still can’t,
however, I didn’t let that bring me down. Thankfully at the end of my grade 12 year, I am looking
forwards to attending Trinity Western University. Although selecting university courses is a stressful
process for me, forwards to junior varsity basketball try outs lessens the stress. Because I am quite
disappointed about the absence of my grade 12 basketball season, I have used this as motivation to try
out for the second team at Trinity Western. I hope to value the new experience and learn what it takes
to play at a university level, and after the two- year program try out for the Women’s basketball team.

For one who hasn’t played on a club team and has only been playing since grade 8, my
confidence isn’t high. I believe however, by pushing myself out of my comfort zone I can keep getting
better and achieve a better view of what it takes. By doing this project, I am not only helping myself
achieve my goals, but giving others a guide on how to achieve theirs as well. It is also a physical and
mental reflection on how my journey has affected me and how I can potentially improve.

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 Research

After doing some research and considering past experiences, I have put the following into consideration
when preforming my tasks:

1. Motor skills are physical movements that help us learn certain skills within a specific time. It can
also be known as muscle memory, and in order to learn to your best ability, these movements
should be repeated various times.
2. Practicing something at the same speed every time will not promote growth. In order to become
better at the skill, practicing it at a faster speed and with more accuracy will better it.
3. Varying your practice methods will provide more versatility in your game of play and will
improve the skills you are trying to learn. This expands the mind, and muscles you are using.
4. Official goals must be made to obtain an end product and operative goals must be made to
achieve your official goal. Goals must be made to give your training a purpose and focus your
mind on what your want to achieve.
5. Incorporating basketball related exercises to improve the fitness of players not only improves
their health off the ball, but also betters them physically and enables them to preform tasks with
greater speed and accuracy.
6. Lastly, taking a mental reflection during training is a key to improvement. Emotional and mental
regulation improves positivity within the individual and the team.

After researching I applied these to my training:

For the first week I applied rules #1, #4 and #6. I repeated the same motor skills every day by
taking 20 free throw shots, 10 three- point shots, 10 minutes dribble moves, 5-minute lay-up moves and
5-minute pull-up moves. I created a goal that needed to be achieved by the end of the week, and not
only wrote a reflection on my mental state, but also replaced my negative thoughts with positive
thoughts during practice.

For the second week I applied #1, #2, #3, #4 and #6. I made sure that everyday I kept doing the
20 free throws and 10 three- point shots but changed up the other exercises to apply rule #3. This
allowed me to practice faster and more accurately, applying number #2.

For the third week I applied rules as the last test, predicting that during this week, I will improve
the most. Based off rules #1-6, in week one I should improve my shot % the least and in week three it
should improve the most. As mentioned, my shot percentage improvement in each week will be
compared to numerically show my progress.

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 Schedule
Goals:

 To improve Free Throw %

 To improve 3’s %

Week 1 (Tuesday May 18- Friday May 21)

Goals: Get 3/10 for 3’s

Get 10/20 for free throws

Test: Same activity everyday

Day Time Activity Score

Tuesday May 18 6:00- 6:45 -10 minutes free Free Throws: 15/20
throws ( 5 minute 3’s: 7/10
warm up)
- 15 minutes 3’s ( 10
minute warm up)
- 10 minutes dribble
moves
- 5 minutes lay- up
moves
- 5 minutes pull up
moves

Wednesday May 19 1:00-1:45 ^^ Free Throws: 14/20

3’s:3/10
Thursday May 20 2:00-2:45 ^^ Free Throws: 12/20
3’s: 2/10
Friday May 21 6:00-6:45 ^^ Free Throws: 15/20
3’s: 5/10

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Week 2 (Sunday May 23- Wednesday May 26)

Goals: To score 15/20 for free throws by end of week

To score 5/10 for 3’s by end of the week

Test: Differentiating Practices

Day Activity Score

Sunday May 23 - 10 minutes Free Throws: 13/20
free throws ( 5 3’s: 3/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 10 minutes
around the
world
- 5 minute Kyrie
dribbling
challenge
- 5 minute lay up
moves
Monday May 24 - 10 minutes Free Throws: 12/20
free throws ( 5 3’s: 3/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 5 minute in the
paint dribbling
- 15 minute
game, 21
Tuesday May 25 - 10 minutes Free Throws: 15/20
free throws ( 5 3’s: 3/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 10 minute In
the paint
Michael’s
- 10 minute hesi
dribble and
hesi shot

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 Wednesday May 26 - 10 minutes Free Throws: 14/20
free throws ( 5 3’s: 5/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 10 minute 5
spot shooting
- 10 minute
dribbling, on
and off the
spot

Week 3 ( Friday May 28- Monday May 31)

Goal: To score 19/20 for free throws at least once

To score 7/10 for 3’s at least once

Test: Differentiating practices + 15 minute workout

Day Activity Score

Friday May 28 - 10 minutes Free Throws: 16/20
free throws ( 5 3’s: 5/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 10 minutes
around the
world
- 5 minute Kyrie
dribbling
challenge
5 minute lay up moves
Saturday May 29 - 10 minutes Free Throws: 16/20

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 free throws ( 5 3’s: 3/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 5 minute in the
paint dribbling
15 minute game, 21
Sunday May 30 - 10 minutes Free Throws: 14/20
free throws ( 5 3’s: 5/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 10 minute In
the paint
Michael’s
- 10 minute hesi
dribble and
hesi shot

Monday May 31 - 10 minutes Free Throws: 14/20

free throws ( 5 3’s: 4/10
minute warm
up)
- 15 minutes 3’s
(10 minute
warm up)
- 10 minute 5
spot shooting
- 10 minute
dribbling, on
and off the
spot

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 Positive Talk

Today started off quite structured and ended quite loose. I went into my practice with the
mindset that I must get this done for my project. With this mindset, I felt quite uncomfortable, as
everything that I did felt put on the spot. What they say about sports is entirely true, the game is 90%
mental and 10% physical. I learned this the hard way with past experiences, where it didn’t matter how
hard I tried, if my mind wasn’t in the right place, I didn’t play my best. I wanted to fix this “ put on the
spot” sensation and broke the barrier with positive comments. If my brother made a good shot I would
say “ great job”, and with no coincidence he would make two more consecutive shots in a row. I asked
for his opinion on how it affected his game and he told me: “ Yah, it makes me more motivated and
determined.”

Self talk can quite literally make you or break you, you may have experienced this yourself. The
difference between a good day and a bad day can be as fine as the tone of your thoughts, or in other
words your perspective. On average, most people have a negative self image, not only of their
appearance, but of their personalities as well. Though this is quite normal and I could say that I am guilty
of it as well, negative self talk is not doing anyone any favours. Thankfully, it is a tangible thing that can
be changed and monitored and may be one of the things stopping you from succeeding. As basketball is
a medium that I can physically and mentally monitor myself in, it is important as an athlete to reflect on
my mindset. By doing three things; reflecting, changing, and applying my positive self talk not only
benefitted me, but as proven above, helped my brother as well.

Though my training session was only 45 minutes, I felt changed when I left. Being less tense and
more motivated may help me continue applying this positivity into every training session. Today I
started off with a 10 minute dribbling drill, proceeded with a 10 minute lay up and pull up drill, and
ended the session with the free throw test and the shooting from the three point line test.

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 Prioritize your feelings

Don’t take things for granted. Though no famous person has copyrighted this sentence as theirs,
it’s a very important message to keep in mind throughout life. I’ve already understood and applied this
message, I keep relearning it as time goes on. Today my training looked slightly different than the other
days, as I played basketball at school with my friend. My goal was to have at least one relaxed training
session during the week, which is what I had today. Even though it was supposed to be fun, my mind
was indifferent to this. Relative to the activity at hand, my levels of seriousness were unnecessary and
cost me enjoyment.

There is a difference between being motivated and taking something that is meant to be fun too
seriously. It not only affected my game, but left me feeling upset as well. As life can be hard enough at
times, sports are meant to be an escape from the stress. The feeling of freedom while playing is what
makes a good player and what allows one to give everything they can on the court. One can be
motivated and have fun, while taking the sport serious enough to not turn it into a burden when you
miss one shot. This is the problem that a lot of athletes have when they’ve played at a high level for so
long, that at the end of the day basketball is a recreational activity unless you are a professional, and
even then, is only a game. I’m not underestimating how the game of basketball affects people by calling
it “ only a game” but highlighting the fact that mental and physical health should come before in case it’s
interfering with their life. If you put your matters into perspective, you will naturally take what’s meant
to be taken seriously and apply it when the times are necessary.

Another step to providing yourself with a better environment is taking your teammates help
whenever you can. If they offer it, then take it, as teammates are there to support each other and
ultimately make each other better. At times a teammate or friend can feel like competition, however as I
learned today, my friend was supporting me when I got down and I couldn’t take that for granted. It
may sound ironic, but waiting for the next moment will never happen if you don’t take the moment in
front of you. Regret is a difficult thing, but thankfully can be changed when you realize that everything
that you’re doing is for a reason, and is meant to be learned from. Take what you are given and turn it
into something great, and you won’t regret one thing.

Like I mentioned above, today I took things with too much seriousness. I learned however, that
there is nothing that I can change now, and by going into my next basketball practice with a free spirit, I
will most likely play better than when I was trying too hard.

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 The Interview

Today after my training session I interviewed my friend on questions based off some of the rules
that I have been applying to my practices.

Q; What do you think it takes to become a good basketball player?

A: Uhhm… I would say commitment and passion. The passion part makes the commitment. And hustle,
you can be a less skilled player and still help the team.

Q: How long do you think it takes to become a good basketball player?

A: It takes 10 000 hours to become a pro at something. So in grade 8 I started off my going to Timms
with my friends and brother, and then eventually summer of grade 8 I started going everyday with my
friends. Every time I went I practiced my shooting, my handles and worked out. I also played a lot of
pick up games. In grade 9 I met a very good coach, I would go every morning, that’s when I started really
getting into it. I made the high school basketball team and we almost made it to provincials, we had a
very good team. Okay in grade 10 I would say I had the most potential but I was too passive. In grade 11
I started to show more potential in teams against bigger teams. Grade 12 was a flop.

Q: What training would you say has bettered you the most?

A: Honestly, dribbling up the court at high speed while doing moves. Shooting around 200 shots
everyday.

Q: Do you think fitness is an important component to include in team training?

A: Yes, so for me I am okay at basketball, I can only play two quarters per game I would cramp. Strength
helps with contact.

Q: Do you think it’s important to implement casual drills into practice, such as ones that are more fun?

A: Ya, as long as you try to better yourself and try new things. Pass and cut, take shots you’re not
comfortable with.

Q: If you could give your past self advice about basketball, what would it be?

I was too humble, just play the game and play with passion. Express yourself more, try to be the star of
the team even though it might take time.

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 As they had said, it not only takes commitment and passion to become a good basketball player,
but lots of time as well. Although this project has been taken over the course of 3-4 weeks, this
commitment and hustle should be applied for the rest of my basketball career.

Covid and basketball, how training alone affects the mind.

Since the global pandemic has hit, at home workouts have risen through the roof in numbers.
Because it was most peoples only option at the time it seemed like a good idea, however now that
people have the option to go to the gym, which one is better? Much like at home workouts, team sports
were cancelled and had to be taken home. Now once we get back to regular sports, we can all say that
we are rusty, however, it is questionable how much this could’ve been prevented by practicing at home.

The first thing to consider is do you have the option practice at home, and if you don’t, is there a
park that you can access? If you have at least one of the two, then it is your responsibility to keep in
shape. The other factor is motivation levels, as I have found in the process of my at home training, it was
much easier to put shots up when a friend or family member was there compared to when I was alone.
Without a team environment, training can seem boring and monotonous , and no real progress can be
made. To be your own coach is quite difficult, devising your own drills and critiquing your own mistakes
is exhausting. It’s hard to become a superstar on your own, as your peers are usually what drive you to
do better. I learned this the hard way as I thought that having free time would make me a much better
player, however, having too much time with no real goals stunted my progress.

In the midst of a pandemic or even during off season, it is dire that you create short term and
long- term goals. Whether you complete them or not is up to you, but on the good side they are a self-
motivator, something to look forwards too completing even when there’s no team training. Goals are
also an indicator of positive progress, which is something every athlete likes to see. I can recall back to
when I played soccer for Surrey United when every couple of months our team sat down and recorded
personal and team goals. Once we started this tradition, we started to win more games and the energy
within the team became more passionate and positive. Because this goal- making process can be applied
to any team, it is a great way of bringing up the mood when a team is in a rut. For example, on my
grade 11 basketball team the coach always commented on how we could make it to provincials. We
never did make it, and I can see one of the reasons why. In order to achieve such a big goal, we needed
to create short term goals as steps towards the prize. Even though we never made provincials, by
creating short term goals we could’ve said that we at least accomplished something. Because it can be

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hard to come up with goals, they do not need to be complicated, they can be as easy as winning at least
one game this season, as long as there are measures taken to reach that goal.

Pushing yourself, what’s the point?

Life can be hard enough on its own, but that doesn’t mean you stop trying. Sometimes when things get
too hard, you start to ask yourself, what’s the point, why should I keep going? When it comes to sports,
the reason for pushing yourself may appear to be to score more points or to get more playing time. This
makes me question though, once you’ve reached your goals, what other skills have you learned that are
even more important?

When doing a workout like push ups, it may seem impossible to reach a high number when compared to
others. Once you climb that wall you start to realize that it’s not easy, but something you can
accomplish. Getting a higher score is an important way to show how you’ve physically improved, but at
the same time is showing you mentally that you can do more than you think. This not only motivates
athletes, but helps with their confidence on and off the field or court. It’s what proves your inner self
that you can do it, and you no longer have to be trying to prove it others. It takes a lot of energy to
continuously compare yourself to others, and is only useful if you are using it to motivate yourself.

Below is a picture from my grade 10 year of basketball. I found I did my best during this season because I
not only pushed myself to my limits, but wasn’t constantly comparing myself to others.

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 Video Gallery

Below are some videos that I have created to show what my training looked like during each week. Video 1 is
the workout for everyday in week 1. Video 2 is the workout for week 2 day 1, and video 3 is the workout that
was included at the end of each training session in week 3.

week 1 video

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week 2 video

Video for week 3 workout

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 Results

After crunching some numbers I have come up with the following results;

Week 1 average score:

14
Free Throws 
20

4.25
3’s 
10

Week 2 average score:

13.5
Free Throws 
20

3.5
3’s 
10

Week 3 average score:

15
Free Throws 
20

4.25
3’s 
10

Although the numbers didn’t vary too much, as predicted week 3 had the highest percentages. Over all my
free throw percentage increased by 5%, and my three point did not improve. Why did my free throws
improve but not my 3 pointers? Why did neither improve by a large amount? There can be many reasons:

1. As three pointers were recorded on a score out of 10 and free throws on a score out of 20, not
enough three pointers may have been shot in order to improve
2. Most of my practice shots and drills were in the mid range where free throws would be made,
therefore had more practice from that range
3. Having no one to rebound for me, I could have lost rhythm when shooting
4. Mentally and physically I was tired as I practiced more than I usually do in a week, including after
school and work
5. Mentally I started to get demotivated, as making those shots were my only goal
6. Missing some days and having to make them up another day may have ruined my routine
7. Looking at reaching my goals like I’m only doing it for a project, rather than completing a personal
goal

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 Conclusion

Although I may have not reached all the goals that I had wanted to complete, I got much more out of
each and every training session than I thought I would. My confidence is what changed the most, and even
though it hadn’t changed or been recorded numerically, it could be used to change those numbers. There is
something about practicing almost every day that gives you this attitude that even if you aren’t necessarily
the best player out there, you know that you put in just as much work if not more than any one else.

I am proud to say that I also made better connections with my friends and family, where we could
both do something that we enjoy. During the pandemic I lost the connection that I had with my friends when
we would play basketball every day at school, home and rec centers. It wasn’t only basketball that I looked
forwards too, but that experience that leaves me with pleasant memories today. By doing this project, it gave
me an excuse to ask friends if they wanted to play basketball again, and it almost felt like it had before.

After looking back, even though I didn’t get a perfect score at all, it made me realize that my
percentages were better than I had thought. It inspired me to continue playing whether I was seeing results
or not, and reignited that passion I had once again to practice every day. To reflect, I noticed that during
week one the training seemed to get monotonous and I was quite exhausted from doing the same thing
everyday. Once week two had hit, I was excited to try new training and I found that’s what had helped
changed my mindset for the better. With the training in week 3, I felt stronger and more energized, with
hope that over time I will keep getting into better shape. What I have learned is to keep things simple,
overcomplicating things like doing too many fancy drills can cause an athlete to lose focus on what’s
important. I have learned to make achievable goals for myself and to not get mad if I cannot reach them at
first.

Because I have learned many useful things as written in my reflections, I hope that others can read
this and apply it to their sports journey too. Maybe even take a video of yourself to see what your form looks
like or keep a small journal of how you are feeling after practice, it helps! Whether you are a superstar or not,
sports are not only what can bring different people together, but can also better connect you to yourself. I
hope as an athlete to continue applying methods used in week 3 to my training, and do not plan on stopping
training anytime soon.

Anna

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