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The 0.4 time is not really time for a "normal" shot. They pretty much have to be in the middle of the shooting motion as they catch it.
If they catch it and then go up for a shot, even immediately and quickly, it is going to take more than 0.4. How much? I don't know. It varies, of course. But I know it when I see it and it really isn't that hard to tell.
If you any background in music at all, it is not hard to subdivide a second in to fractional parts. Musicians do it a a regular part of their trade. Even amateur musicians or even people a small amount of musical training should be able to do it with relative ease...did your mother make you take piano or violin lessons for a year or two???
If your arm swing is fairly smooth, each direction of the movement is already giving you 0.5 seconds (120 beats per minute). If you can then mentally divide each direction of the arm swing into 2, you have 0.25 second markers. If you can divide it into 4 (16th notes in 4/4 time), you can get markers of 0.125 seconds.
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