Variability is key (shooting)

In this series, I am detailing the goal of our summer: train like cats to become more like cats—built on the pillars of functional variability and a quick central nervous system (CNS). Welcome to part four. In this post, I want to dig into how we applied those principles specifically to one specific skill (shooting).

In this post, I’ll explore the role of variability in shooting. The techniques I share draw inspiration from the skill acquisition approaches of differential learning and the constraints-led approach, although my ideas aren't a strict application of either. Rather than breaking down these concepts in detail (I’ve linked resources below for that), my focus here is more on the practical side: how to apply them and why they matter.

This is my take on applying these concepts to shooting—guided by research, but shaped through my own coaching experiences and countless conversations with other coaches and players. I’ve drawn heavily from experts like Rob Gray (skill acquisition), Alex Sarama and Dave Love (basketball shooting development), adapting their ideas into a framework that works in our context.

First, I want to build on my thoughts from the first post in this series about general variability—and show why it’s critical in a basketball-specific setting. One of the most misguided beliefs in coaching is that a player should perform any basketball skill (especially shooting) the exact same way every time. In reality, no two shots in a game are ever identical. Yes, in some cases, big changes from shot to shot can signal poor technique. But the best shooters have mastered functional variability—the ability to make purposeful technical adjustments (to find balance, generate power, align themselves to the rim, evade a defender, etc.) based on the exact context of that moment.

As an example, I asked Ben Falk to crunch some numbers for me to see what functional variability looks like in action. We looked at the last two made shots of Stephen Curry’s 2024–25 season and compared numerous data points: set point, base width, jump height, depth of the dip, release height, ball tightness to the body, lift velocity, release velocity, and the ball’s entry angle into the hoop. Every one of these factors was significantly different.

This adaptability is the proof of robustness. Elite shooters don’t need perfect time, space, or conditions—they adjust instantly, without thinking. That is functional variability in shooting. If a defender closes from the right, the shooter might shift the ball slightly left on the way up. If the closeout is tight and aggressive, they might add more arc. Ben’s numbers demonstrate that skill.

Some coaches believe this level of adaptability should only come after a player has mastered one "perfect" technique—meaning less-experienced players should stick to rigid repetition before adding complexity. But waiting until players are already experts may actually delay the very skill that will help them reach that level. Instead, we can design training that builds adaptability into the process from the start, encouraging implicit learning so it grows alongside technique rather than being added in a later phase.

No matter the player’s current skill level, the question remains—how do we develop it? We can intentionally manipulate movement variability and create opportunities for exploration. The body is an incredible self-organizer and self-corrector, yet too often coaches, dictate the "what" and the "how" before letting these natural processes take hold. Admittedly, in the past I treated technical correction and adaptability as separate phases—first fix the error, then add variability—but I’ve found that a more integrated approach leads to habits that are learned faster, retained more consistently, and show up more in games.

In order to effectively manipulate these variables in designing, running, and reflecting on a workout, I focus on two things: relevance and challenge.

• Relevance means we’re exploring variables of the shot that may change in a game.
• Challenge means that enough recognizable components of a basketball shot remain and the player can still make a reasonable percentage of them.

I track makes and misses within each session and over time, comparing players to both their own past performance and to others. Even in a constantly changing environment (where the goal is problem-solving), players should still find some success. If they can’t make any shots at all, the task is probably too difficult to be either relevant or realistic.

With these in mind, I’ve mapped out the variables that might change on a shot and thought through how they can be manipulated or trained. I usually start in no-decision settings, focusing purely on movement exploration—testing qualities like power, balance, and rhythm.

First, I’ll have the shooter explore a full range of motion—adjusting depths, widths, and even creating imbalances—by starting from different positions:

• Split stances, squats, lunges, widths of base, side lunges, curtsy, heel heights, pigeon vs duck. 

Then, we layer in dynamic movements before the shot, other suboptimal starting variations, and different releases.

• Moving inwards, moving backwards, moving laterally, soccer skills, spins, touch the stick.
• Bad pass, blind, one-legged, avoid the defense (off a handoff, off the catch, off the dribble), shoot where you catch it.

Then, in many of these drills, we add defenders to introduce an extra layer of variability through decision-making.

If the goal is to focus solely on shooting, we might limit the player’s options when a catch-and-shoot 3 isn’t available—forcing them to choose from solutions like a one-dribble pull-up or a side-step escape 3. An even tougher variation is to have them "stop" their shot mid-action, fake, and then find a new way to shoot without using a dribble.

I like to think of the defense being played here in two categories: predictable and unpredictable (as I wrote about here). Predictable defense uses a single, repeated approach—like ultra-aggressive closeouts where the defender leaves their feet every time to try and block the shot. Unpredictable defense simulates the many challenges a shooter might face, constantly changing variables such as distance, aggressiveness, angle of approach, contest timing, method of contest, and location of contest.

When training against closeouts, two of the biggest adjustments shooters naturally make are arc height and speed of release. We use a constant/variable shooting game to isolate and sharpen these skills—keeping one element constant while adding variability to the other. For example:

• Variable Arc: The player tries to keep their normal shooting speed but adjusts the arc based on the defender’s distance and the height of their contest.
• Variable Timing: The player tries to keep a consistent arc but changes the speed of their release—either getting it off quicker or slowing down, shooting before the defender tags them.

And finally, one of my favorite practice games is two hoop shooting. Allowing players to choose between two hoops—each at an imperfect angle—creates the ultimate problem-solving scenario. The challenges are clear: unpredictable defense, late or obscured vision of the rim, and rapid decision-making under pressure. The opportunities are just as valuable: players can leverage deception with their eyes, body movement, pivots, and fakes to evade the defender and create the highest-quality shot possible.

By giving players opportunities to explore the variables above, we expand their shooting toolbox—equipping them to choose the right solution in any game context. This approach develops the functional variability great shooters rely on instinctively, adjusting in real time without conscious thought.

It’s been great to see NBA players applying some of the ideas discussed above. Draymond Green once told Sporting News about Stephen Curry’s approach:

"He practices any type of shot you can possibly practice. Whether it’s full court or whatever, he does it. It used to be like, 'This dude needs to stop joking around.' Then you realize it’s no longer a joke."

Kenny Atkinson has also spoken about the variability in Curry's training. And there are many other examples I have seen over the years as well, including: Patty Mills, Kevin Durant, Derrick White, Dirk Nowitzki.

My hope is that now, with an understanding of functional variability in both the athletic and basketball sense, you have a clearer picture of what it is, why it matters, and how to intentionally build it into your training.

PART ONE: Variability is key (an overview)

PART TWO: Variability is key (warmups)

PART THREE: Variability is key (sprinting, jumping, lifting)

PART FOUR: Variability is key (shooting)

PART FIVE: Variability is key (looking ahead)