Learn the basketball hook shot: a one-handed shot beside the body, protection from the block, post-play rules and milestones. Baby hook and jump hook.
The hook shot is a one-handed shot beside the body. You stand sideways to the defender, the shooting hand swings in a high arc over the head, and your body shields the ball. It is the classic post move for players who have their back to the defender near the basket.
The honest answer to “Is the hook shot still worth it?”: it has become rare. In an analysis of 5,024 shots from 40 games at five levels (NBA, Euroleague, national league, youth), hook shots occurred less often in the NBA than in European basketball; the authors attribute that to the better athleticism of NBA players, who dunk more often [2]. That does not mean it is bad, but that many players choose other options. Whoever masters it has a shot that is hard to block. That is practical experience.
The hook shot is a shot with a bodyguard: your body stands between the ball and the defender.
In the post the principle of verticality applies: both attacker and defender have a claim to their space. It is a foul to push the opponent out of position with the shoulder or hip or to interfere with his freedom of movement using extended arms, shoulders, hips or legs [1]. Also you may not stay in the opponent's restricted area for more than three consecutive seconds while your team controls the ball in the frontcourt [1]. Milestone: You explain the three-second rule in one sentence.
Stand sideways to the basket, toes pointing roughly sideways. The shooting hand swings from below in an arc over the head. The free arm protects in front of the body without shoving the opponent. The head stays calm and the eyes on the rim, not on the ball. Milestone: Ten swings without a ball, the movement stays fluid.
From 1 to 2 metres, without a jump. The ball leaves the hand at the highest point, eyes on the basket. Milestone: Seven out of ten hooks with each hand.
You catch the ball in the post and turn over the pivot foot toward the basket. On the shot you may not push with the body: the body protects, it does not shove [1]. Milestone: Five attempts with a partner, the opponent stands passively behind you, you finish without contact.
When the technique sits, you jump on the hook. For every jump shot: against an opponent you tend to release the ball faster and higher [3]. That is a transfer from the jump shot. Milestone: Five jump hooks with a soft, two-footed landing.
There is a lot of contact in the post. Player contact is the most common injury mechanism in basketball (42.9 % of injuries), ankles (25.8 %) and knees (15.5 %) are the most common body regions [4]. Landings from a jump were the most common situation in a video analysis of 31 NBA cruciate ligament tears (14 of 31), and in 28 of 31 cases an opponent stood within about 60 centimetres [6]. For the jump hook this means: land softly, on both feet, bend the knees. This guide explains and motivates; it does not replace supervised training or a coach.
Do not push the defender away, turn away from him. When you stand sideways, the turn creates distance without you forcing contact. This is coaching experience and keeps you within the frame of rule 33.
A short hook shot from near the basket, without a jump. It is the simplest variation and suitable as an introduction. The jump hook is the variation with a jump.
When you stand with your back to the basket and the defender is behind you. Then your body protects the ball. Do not use it when you are free: then a normal layup is easier. This is practical experience.
At most three consecutive seconds in the opponent's restricted area while your team controls the ball in the frontcourt [1]. You may leave the lane or finish.
If you catch the ball while standing, lifting one foot turns the other into the pivot foot. With the free foot you may step as often as you like (pivot) as long as the pivot foot stays down [1]. To shoot you may jump off the pivot foot, but no foot may return to the floor before release [1].
Stand 1 to 2 metres to the side of the backboard and shoot baby hooks against the board. Count makes out of 10 attempts and switch sides. Put a towel or cone on the opposite side as a defender substitute to practise body posture. This is practical experience.
Learning the Up-and-Under: Fake the Shot and Step Under the Defender