The Athletic Stance: A Good Throwing Position

by Coach Robert

The phrase "athletic stance" is universally understood across all sports. Whether you're throwing, running, jumping, or even cheerleading, getting into an athletic stance is second nature. It’s that instinctive position your body assumes before exerting force. You don’t have to overthink it—you just feel it.

Yet, despite its intuitive nature, many coaches struggle to teach it effectively. Instead of simply saying, “Get into an athletic stance,” they break it down into fragmented commands:

“Get on the balls of your feet!”
“Bend your knees!”
“Stay low!”

While these cues describe what happens as a result of an athletic stance, they don’t teach how to achieve it. The truth is, most athletes already know what an athletic stance feels like. If you’ve ever taken a P.E. class, played any sport, or even instinctively braced yourself before catching a heavy object, you’ve already done it.

The Athletic Stance in Basketball

Basketball, like any other sport, requires a solid stance for balance, control, and leverage. A proper stance ensures you can shoot, pass, and catch efficiently. Without it, you’ll lack control, lose leverage, and struggle with consistency.

But here’s where basketball’s athletic stance differs slightly—it starts not with your feet, but with your grip on the ball.

The Grip: A Groundbreaking Rediscovery

During a recent spar session, I asked a student to place their fingers on the channels of the basketball when preparing to shoot. These are the grip lines running across the ball, much like the seams on a baseball or the laces on a football. This small adjustment led to an immediate breakthrough.

Why is this significant?

It corrects poor shooting habits. Many players mistakenly flick the ball with their wrist, but shooting isn’t about flicking—it’s about throwing with your fingertips.
It eliminates palm contact. If you struggle with a flat shot, inconsistent release, or loss of control, chances are you’re letting the ball rest too much on your palm.
It helps players “feel” the ball. Once my student placed their fingers on the channels, I saw them instinctively rubbing the ball with their fingertips. They were getting a feel for it, a crucial but often overlooked step in ball control.

This moment reinforced something I had long understood but rarely emphasized in teaching. Since I have large hands, I never needed to think about the grip. But for those who don’t, using the channels is an essential technique.

How to Use the Grip Channels Properly

Place your shooting fingers along a grip channel.
Grip or hold the channels with your fingertips, not your palm.
Throw the ball—don’t flick it, don’t spin it, just throw it.
Target a specific point on the rim, like the front or a specific link in the net.
Throw the ball in the shape of a parabola to your intended target.

This simple adjustment can eliminate years of bad habits. Instead of struggling with a wrist snap or trying to “spin” the ball, you’ll find yourself naturally throwing the ball with control—just like in baseball or football.

Bringing It Back to the Athletic Stance

Now, how do you get into the right stance for shooting? Simple—just assume an athletic stance that feels secure to you. If it doesn’t feel balanced, it’s not right.

Instead of fixating on "balls of your feet" or "bend your knees," just find a position that allows you to throw the ball effectively. It’s the same principle across all throwing sports:

Baseball: Grip the seams, get into a stable throwing stance.
Football: Grip the laces, plant your feet, and throw.
Basketball: Grip the channels, get into an athletic stance, and throw.

Once you find this position, you’re good. From there, all you need to do is target, throw, and let the ball follow the path of an arc.

The Myth of the "Jump" in the Jumpshot

One thing I will mention about the athletic stance in basketball: is stop trying to jump when you shoot. It ruins your stance.

The phrase "jump shot" is misleading because when players actively try to jump, they sacrifice balance, control, and leverage. The foundation of a great shot isn’t the jump—it’s the stance. When your stance is solid, your body will naturally generate the jump needed to get the ball off.

Instead of forcing yourself into a jump, trust your athletic stance to do the work. If you are properly positioned, your legs will generate the necessary upward force without disrupting your control. Shooting from different distances should feel like a seamless transition, not a conscious effort to jump higher or harder.

Trying to jump can lead to bad habits like:

Fading back or drifting sideways—losing accuracy.
Overusing the upper body—causing a flat or inconsistent release.
Losing control mid-air—compromising shot trajectory.

Great shooters don’t jump—they get set. Their stance remains intact, and their body moves fluidly with the shot. Whether you’re at the free-throw line or beyond the arc, let your stance determine your jump, not the other way around.

The Power of the Moment in Your Athletic Stance

You only need a moment in your athletic stance to feel the leverage necessary to control and throw your shot. Staying in the stance too long actually works against you—it kills the stability that should be working in your favor.

That brief moment of balance brings an explosion—a feeling only the shooter experiences. To bystanders, it looks like a quick motion, but in reality, it’s a controlled, stable set that allows for maximum accuracy and efficiency.

A great shooter always finds their athletic stance before shooting, regardless of the situation:

0.5 seconds on the clock? Find your stance.
Defender playing too relaxed? Find your stance.
Catching off a pass? Find your stance.
At the foul line? Find your stance.

No matter the circumstance, that moment of balance makes or breaks your shot. Trust it, feel it, and let it guide your throw every time.

With some practice, a shooter can stay longer in their stance before throwing and still feel all the control, stability, and leverage in the world. Shooting from a catch-and-shoot, triple threat, or a jab/pivot step. Get to know your stance and your shot.

Final Thoughts

The athletic stance is not something that needs to be micromanaged. It’s already in you. Trust your body, find what feels stable, and apply the same logic to your grip. Whether you’re a coach, a player, or just someone looking to refine their shot, remember:

Grip the channels. Assume an athletic stance. Throw the ball.

Everything else will take care of itself.

Shalom.