How Mindfulness Meditation Can Improve Free Throw Shooting

The making of free throws has won many games, but the missing of them has lost many as well. Players like Stephen Curry, Steve Nash, and Mark Price who make free throw shooting look effortless, have repeatedly practiced doing so. This is often recognized amongst spectators, however, most fail to recognize the other components that play into their success in making these shots, especially in intense situations. Furthermore, with the game on the line, it is easy for uneasy feelings to arise. For those who know how to combat these feelings, keeping composure and performing well are not out of reach. Meanwhile, for those who have not yet developed a solution, it is easy for a decline in performance to occur. Most of those in the second position will turn to anti-anxiety medication or more practice free throw shots. While these certainly do work, they are not, however, the most effective actions. Instead, the most effective and overlooked response is mindfulness meditation. Moreover, mindfulness meditation can improve free-throw shooting by reducing anxious emotions and improving cognitive abilities.

For starters, the implementation of mindfulness meditation allows individuals to become more cognizant and accepting of their emotional signals. Studies show that negative feelings from previous failures and the outside judgments of others are common causes of choking, especially when at the line. 

An experiment conducted, supports the huge contribution that negative emotions make in the process of choking. Within this study, researchers examined how basketball players’ fear of negative evaluation affects their performance. The study consisted of 138 experienced basketball players. To start the experiment, each participant completed a Brief Fear of Negative Evaluation-II (BFNE-II) questionnaire. From there, players took a total of 50 shots from 5 different spots under low and high-pressure conditions. The results of this study showed that those who experienced high Fear of Negative Evaluation (FNE) had increased anxiety and decreased performance in high-pressure conditions. Those who experienced low-FNE had little to no difference when it came to high-pressure conditions. Thus showing the role that negative emotions play in a player’s inadequate performance. In addition, an occurrence within the National Basketball Association further strengthens these findings. In this circumstance, the well-known player, Gordon Hayward, missed a free throw with 00.1 seconds left on the clock. This was astonishing as he was averaging 85% of free throws made throughout the course of the season.

Furthermore, this same phenomenon is apparent in a context not involving sports. For example, there is always that one person who considers themselves a “bad test taker”. No matter how much they prepare, when it comes to the moment to answer the questions on the exam, they blank. More likely than not it is the fear of negative evaluation that stimulates one to underperform in a situation like that. 

Research also proves that previous failures can lead to meager performances during high-pressure situations. The study explored the effects that an individual’s past experiences have on their future performance in physical conflict. Through doing this multiple conclusions were reached. For starters, researchers concluded that the winning and losing of fights modulates aggression. Additionally, it was found that individuals naive to fighting tend to be highly aggressive. This until they experience two consecutive losses making them submissive, and a third loss making them want to refrain from the escalation of any conflict. On the other hand, a naive individual who wins any of their first three fights develops greater willpower to sustain defeat before becoming submissive. 

These conclusive findings support the notion of the winner and loser effect, which essentially describes the increased probability of winning or losing due to the previous outcome. Take a player like Joakim Noah. At the line, down by 1 with 2 shots, thus shifting the game’s outcome in his hands. Being pinned as one of the worst free-throw shooters of all time, the constant failure at the line is typical. Therefore, with him taking those two shots and missing them, the loser effect is depicted. This is because his previous failures in free throw shooting played a role in the result of the most recent one. Thus, validating the fact that preceding events partake in choking during intense situations. 

In addition, evidence supports the fact that the crowd can lead to decreased athletic performance. In addition, a study was done involving a European Football team. Furthermore, it examined the crowd over 4 consecutive seasons, more specifically the crowd’s support and density. Upon completion, it was concluded that the presence of a big and backing crowd is of great importance for home-field advantage. Although this data is in support of the crowd enhancing one’s performance, it is still conclusive, as the same could apply to a crowd that is small and unsupportive. For example, in an intense game, the crowd may be booing and chanting nasty remarks to diminish the performance of a rival player. Thus, potentially allowing the rival player to slip up and make a mistake.

“Choking” is something that is not only prominent in sports but overall daily life. It is usually attributable to unenthusiastic feelings, past instances, and external viewpoints. For example, on my driver’s test, I was considered a “choke” as I forgot to shift the car into park after parallel parking. This was due to my crippling fear of failure, which ultimately distracted me from an important detail that I had performed many times prior. Had I known and applied the practice of mindfulness meditation in my life, the effects that the negative emotions had would have been lessened. Thus allowing me to perform to my highest capability. 

With these things being said, using mindfulness meditation as a way to become aware and comply with these negative emotions, allows an individual to control their behavior. In a basketball player, self-control could be expressed as focusing on the flick of the wrist during a shot. Or the pounding of the ball while dribbling. No matter what the task at hand is, the presence of complete focus and self-control is needed to perform exceptionally, thus making it a vital component in any athletic success.

Despite this, many still argue about the role of self-control in athletes and whether it plays a significant role in one’s performance. However, this debate is easily negated by multiple studies and an instance that occurred within the NBA. In this instance, renowned basketball player Andre Iguodala was at the line while his team was down by two with a seventh of a second left on the clock. At this moment he was faced with two decisions, he could either attempt to make both shots, pushing the game into overtime. Or attempt to make the first, then purposefully miss the second, allowing for a potential 3pt opportunity through an offensive rebound, possibly putting his team ahead. Fortunately, he was able to exert great levels of self-control thus resulting in an overtime quarter that would lead to his team’s victory. Though he was able to operate optimally, individuals in an ego-depleted state may not produce such a cheerful outcome. Moreover, The ego-depletion effect is a phenomenon in which early self-control (e.g. emotion regulation, persistence) exertion reduces subsequent self-control performance. This circumstance can be portrayed within a situation like Iguodala’s. Furthermore, due to the existence of the pressure in the intensified situation, the player may shift their focus to the emotions they are feeling rather than their shooting form, leading to a missed shot. 

Also, evaluation proves that an individual’s self-control is crucial to their overall success in the completion of specific tasks. The study incorporated female basketball players that performed numerous assignments. Launching the evaluation, each participant filled out a questionnaire assessing their ideal focus conditions when performing free throw shots. From there each participant executed a series of free-throw shots under the conditions of (skill-internal/familiar, skill-internal/unfamiliar, environmental-external/familiar, and environmental-external/unfamiliar). The internal conditions focused on the actual shooting technique, while the external conditions focused more on the basket. It was discovered that participants performed better in both the skill-internal/familiar and external/familiar conditions than in both of the unfamiliar settings. When comparing internal and external conditions, players performed better when focusing on their shooting craft, thus supporting the vital role that self-control plays in the making of a shot. 

In addition, a study was conducted showing that one’s ability to maintain composure is a big factor when it comes to their competence during demanding situations. It examined athletes choking under pressure and the appearance of self-awareness within it. To do this subjects were to play the “roll-up” game, a game involving two rods connected to a vertical board with a ball resting on top of the rods. Players are prompted to move the ball from the starting point to holes on the bottom platform through the horizontal movement of the rods. To establish rigorous results, each subject was given a 5-minute practice of the task. Beginning the experiment,  half of the subjects were told to be mindful of their hands, while the other half were told to be mindful of the ball. It was predicted that increased attention to hand condition would lead to a poorer performance than an increased attention to the ball condition, which was supported by the findings. Moreover, it was concluded that skill performance is disrupted with the presence of heightened awareness of an individual’s movements and efforts. 

Another exercise was performed to analyze individuals’ ability to focus their attention on particular assignments. From the examination, it was determined that a person in an ego-depletion state is unable to perform to their highest capability. To start the experiment, participants were required to take various tests to ensure accurate results. The evaluations assessed players’ sports anxiety, self-control, strength, and level of depletion. From there, 31 experienced basketball players were randomly split into two groups: Depletion or Non-Depletion. Each participant took 30 free-throw shots while listening to audio that imposed worrisome thoughts. Though participants were instructed to neglect the audio and focus on the task at hand, it was found that the depleted group had paid more attention to their thoughts. Leading to a worse shooting in the depleted group. 

Results from an experiment conducted support the notion that one’s ability to make accurate decisions is reliant on their availability of self-control. Similar to the experiment mentioned above, 40 seasoned basketball players were split into depletion and non-depletion groups. From there each participant went through a computer-based decision-making task involving stills from televised basketball games. Moreover, each picture included a player holding the ball faced with various decisional options like shoot, cut/dribble, or pass. It was the participants’ job to quickly choose the most appropriate action by pressing the corresponding keys. During this, participants were presented with distracting audio through headphones. Upon completion, it was found that those of the depletion group performed worse than those of the non-depletion group.

Additionally, In December of 2017, an experiment was conducted which supported the notion that the implementation of practicing mindfulness improves free throw shooting. The study consisted of 72 experienced male players split into 4 groups: depletion/mindfulness, no depletion/mindfulness, depletion/no mindfulness, and control (no depletion/on mindfulness). Moreover, participants in the mindfulness intervention used guided 15-minute audio, while the participants with no mindfulness intervention listened to an audiobook. Before and after these interventions, players shot 30 free throws. Results proved that after ego depletion, participants’ free throw shooting performance declined. the implementation of practicing mindfulness after ego depletion maintained players’ free-throw performance similar to the control group. However, the performance of mindfulness after ego depletion maintained players’ free-throw performance similar to the control group. 

One’s self-control is inevitably a deciding factor in determining the completion of a certain task. Take me for example. While writing this paper numerous outside elements could cause a shift in my attention: notifications on my phone, my roommate snoring, the temperature of the room. The difference between me and an athlete in a similar situation is that I can alter these things. I can turn off my phone, move to a study room, and grab a blanket. An athlete cannot, which is why the act of mindfulness meditation can serve as a useful tactic in maintaining self-control while shooting free throws. This is since it reduces the effects that outside elements have, allowing an individual to maintain focus on the present task. 

Furthermore, this study conducted supports the idea that practicing meditation aids individuals in focusing their attention and sustaining it on specific tasks. The study consisted of 30 players separated into two groups: an experimental group and a control group. Before anything, each player underwent shooting skill tests, which were known as their pretest scores. From there, the experimental group went through a 6-week program consisting of basic meditation, mindfulness meditation, and concentration meditation. After the completion of the program, both groups retook the shooting skills test to explore if the meditation had any effects. Comparing both the pre and post-tests, it was apparent that the controlled group had no significant difference. However, within the experimental group, there was a significant improvement in the players shooting abilities, concluding that the innervation of meditation came with positive repercussions. 

With that being said, I can’t help but think that by regularly practicing meditation, I can improve my ability to focus on academic tasks. Moreover, as someone who lives with ADHD, focusing has always been a difficult task for me. To combat this issue, I have been prescribed various medications like Adderall, Focalin, and Ritalin. Although these do help, they come with some negative side effects like loss of appetite, dry mouth, etc. Therefore, considering the practice of meditation as something to treat disorders like mine should be considered a potential solution.

Despite all the evidence, critics of mindfulness meditation believe that the practice is inefficient at improving free throw shooting with the onset of mental impairments. As mentioned, when at the line with high stakes, it is easy for intense anxiety and uneasy feelings to arise. For individuals wanting to combat these feelings, mindfulness meditation serves as a cost-efficient and effective alternative. However, critics disagree as they believe that it can do the opposite, as a study done suggests that implementation of mediation can leave undesirable results. Moreover, the research article Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations, discusses the study and its findings. Within the examination, researchers collected a total of 1,232 regular mediators and began by asking them about any unpleasant meditation-related experiences. From there, participants took a series of questionnaires measuring repetitive negative thinking, self-compassion, and mindfulness. Upon completion, it was found that 315 of the 1,232 participants had indicated a distasteful experience stemming from mediation.

Though the study suggests that mindfulness meditation can produce negative outcomes, the data is not supportive. Furthermore, the examination began by asking individuals about any unpleasant experiences brought on by meditation. However, they failed to gain more insight into the instance by asking an important follow-up question regarding the setting the participants were in. For example, if an individual was to take up mindful meditation as a coping mechanism for negative thoughts brought on by a school shooting they experienced. Having them mediating within a setting where loud and boisterous noises occur can pose a trigger for disaster. Next, they also left out questions regarding the type and the intensity of unpleasant experiences they had. It is apparent in society that what may be unpleasant to one, is not always unpleasant to others. Therefore, by not allowing participants to include this detail, the study portrays a false representation of the effects of mindfulness to the audience. Additionally, the question of the duration of the meditation session was excluded. Too much of anything is bad, even for a rewarding practice like mediation. Moreover, within the study Unwanted effects: Is there a negative side of meditation? In a multicentre survey, it is mentioned that meditation exceeding 40 minutes can pose negative effects. So once again by not including this detail, the effects of mindfulness meditation are inaccurately displayed. Also, researchers of the study found no correlation between the average session length, session frequency, lifetime meditation experience, and unpleasant meditation experiences, thus further weakening the results. Lastly, even if the evidence regarding the unpleasant experiences of meditation was rock solid, it still indicates that 74% of participants have never had a negative experience making it a reliable option in the treatment of negative emotions.

To sum up, mindfulness meditation is a useful and safe option to reduce negative emotions and increase focus while shooting free throws. Regardless of this, critics will continue to disagree and try to invalidate the facts, using poorly inconclusive studies. The positive results regarding focus and feelings, will open up a whole new realm of treatment and reduce the need for some of the other resources that are constantly pushed today. With that said, it is important to consider that practicing mindfulness can improve the quality of certain aspects of others’ lives. The same could apply to those who struggle with mental illnesses like PTSD or OCD and could use mindfulness to stay in the present moment. By doing this, traumatic flashbacks can be decreased and obsessive thoughts could lose some of their power, allowing for a better quality of life. This is why we must recognize mindfulness meditation as the first form of treatment when possible, before prescribing individuals numerous drugs that possess many unfavorable side effects. 

References

 Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations
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Furley, P., Bertrams, A., Englert, C., & Delphia, A. (2013). Ego depletion, attentional control, and decision making in sport. Psychology of Sport and Exercise, 14(6), 900-904. https://doi.org/10.1016/j.psychsport.2013.08.006

Englert, C., Bertrams, A., Furley, P., & Oudejans, R. R. D. (2015). Is ego depletion associated with increased distractibility? Results from a basketball free throw task. Psychology of Sport and Exercise, 18, 26-31. https://doi.org/10.1016/j.psychsport.2014.12.001

Unwanted effects: Is there a negative side of meditation? A multicentre survey
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