Fundamentals for Proper Footwork 7

Tripod Lunge Step



When conducting coaching clinics, I find that this technique is really unfamiliar to many coaches, although as far as I know, it has been around for almost 60 years. The tripod lunge step is the absolute best way to learn or improve a player's ability to do an off-hand layup.

Modern sports science and biomechanics research has shown that a right-handed person's left leg is stronger and more dominant than the right leg. Obviously, this is the opposite for lefties. The problem with most players attempting to make an off-hand layup isn't strength or control of the arm or hand, it's that the player has to jump off the non-dominant leg.

When approaching the basket to shoot a layup, take as long of a step as possible with the foot of the outside leg (the leg furthest away from the basket and closest to the sideline). Next reach out with both hands--also as far as possible--to grab the basketball. In this position, the player should have the outside leg and foot as one point of the tripod, and the two hands, also stretched out, make up the other two points of the tripod. It may be beneficial to have the ball sitting still just outside the block in a chair or being held still by someone when learning or practicing this technique.

Think of chair drills or especially the Mikan drill, only stretched out. It may prove helpful to research the "Mikan Drills" even if you think you know how to do all of them. From the tripod position, first pull the basketball into "the chin and protect position" with the elbows out. Next, with the opposite/inside leg, take a lunge step towards the top corner of the white square of the backboard and jump up off this leg towards the top corner of the white square on the backboard. The knee of the outside leg should now be lifted with as much upward thrust as possible to help increase the vertical leap off the floor. Finally the eyes, hands and fingers must remain projected and pointed at the target.

Many basketball coaches and players prefer to aim at the top corner of the backboard. Another very helpful technique is to keep the eyes and fingers on the target, the top corner of the backboard, as long as possible--even after landing on the floor and having momentum take the player away from the basket.