Influence of a pre-shot dynamic stretching routine on free throw performance

Study aim: The aim of the present study was to examine a single movement of dynamic stretching (SMDS) of the shooting arm as a pre-shot routine for free throw performance (FTP).

Material and methods: The sample consisted of 60 junior and senior basketball players from the youth league of Bosnia and Herzegovina (B&H), and the national level – the First Division of B&H. The authors found that some players during a game and training sessions apply an SMDS of the shooting arm as a pre-shot routine for FTP. Since previous literature suggests that length of the routine and pre-performance behaviors are quite different among players of all levels, the sample was divided based on the number of training hours per week (lower/higher number of training hours) and basketball experience (experienced/less experienced). The procedure involves every player performing five free throws (FTs) without prior stretching, five FTs immediately after SMDS of the triceps muscle and five FTs after SMDS of the m. flexor carpi radialis.

Results: After the first SMDS (m. triceps brachii) the percentage of FT slightly decreased in the first following attempt. After the second stretching (m. flexor carpi radialis), a significant FT percentage drop was noted in the first following FT for the whole sample. Players with more experience and more training hours per week had poorer results after the stretching.

Conclusions: The SMDS routine did not enhance the FTP and it had a rather harmful effect on FTP, especially SMDS of the flexor carpi radialis muscle, and the authors do not recommend SMDS before the FTP.