First, it is closest to the bottom of the basket, about one meter away from the basket, and the angle can be between 30 degrees and 45 degrees. You can start from the hand side (used to using your hand) (the same side as your hand), hook 30 groups at a time, and 3 groups are a series of exercises; You can practice 3 groups at first, and then get familiar with them. When your arm strength is enough, you can increase the number of practice groups, because your arm strength can only barely support you to practice one group before that.
Second, in the process of your practice, you must watch more standard hook videos and adjust them according to your own movements, so that your hook hit rate will be guaranteed and improved. If you practice only by your own feelings, then the movements are often not in place, not only the strength will be discounted, but also the hit rate will be affected; If possible, you can ask your friends to help you with the video on the sidelines, and then go home and watch it yourself, and compare it with the teaching video.
The point here is that hand shape is very important. If you want to practice the hook well, this must be corrected in your initial stage. Otherwise, you will get twice the result with half the effort when your hand is formed. I'm a tragedy myself, and I'm still trying to correct my hand shape.
Third, you need to do more strength exercises in peacetime. The simplest and most practical strength exercise is push-ups. In view of your present age, I suggest that you can do three groups of push-ups every night before going to bed, each group of 20 to 30, which can improve your arm strength. If your strength is not in place, you may think that your hit rate is ok under your own practice, but once you come into contact with the actual game, it will be greatly affected and your hit rate will be greatly reduced. Yao Ming is the best example in the past, and Zhang Chaoxu is the best example now.
4. When you can guarantee this distance and the hit rate of more than 80% in this range on this basis, you can take another step, about one meter, and practice from the same angle range to the free throw line; Then you can start practicing against the edge and repeat the previous steps.
Why all the way to the free throw line? Because the hook itself is an extension of shooting, the farther away from the basket, the more difficult it is than normal shooting. This can only be used as an auxiliary attack means, not as a main attack means. Even if you play center, if you are too far from the basket, you should still choose the normal shooting method to score. Even in international basketball and NBA, hook is becoming less and less common now, replaced by regular jump shot. Former kareem abdul-jabbar usually reaches the limit near the free-throw line and rarely crosses the free-throw line to hook.
Finally, I wish you a precise hook.