Drills to Help Boost Your Jump Shot

Drill # 1: Squat Thrusts
By doing squat thrusts you will gain more power in you quadriceps and calf muscles.  This will increase the height of your jump allowing you to jump higher than an opponent can, giving you and edge over the competition.  Another great aspect of strengthening your quadriceps and calves is being able to run faster.  Squat thrusts will make allow you to out jump and out run the other team with ease.

Drill # 2: Bicep Curls
Bicep curls are an upper body workout essential to the jump shot.  A lot of power for this type of shot comes directly from the biceps.  By strengthening these muscles you will be able to shoot from a greater distance with ease.  There are many different ways to perform bicep curls, a few being barbell curls, concentration curls, and hammer curls.

Drill # 3: Fouls Shooting
By practicing your foul shot, you will gain more accuracy from anywhere on the court.  This way when you need to take a jump shot you can be confident in the performance of this shot.  Once a sense of where the ball needs to be aimed is developed, it will be easier for a person to adjust their shooting technique to accommodate their shot.

The Jump Shot

Stance Phase

The player will begin with their legs shoulder width apart.  The trunk will be tilted forward  with arms in an anterior postition. 

Shoulder Girdle:

Protraction

Serratus anterior, pectoralis minor

Shoulder Joint:

Horizontally adduct the shoulder joint by concentrically contracting the shoulder adductors (pectoralis minor, infraspinatus, coracobrachallis)

Elbow Joint:

Flex the elbow by concentrically contracting the elbow flexors. 

(Biceps Brachii, Brachiallis, Brachioradialis, Pronator Teres)

Hip Joint:

No movement takes place at this time.

Knee Joint: 

Flex knee slightly causing a concentric contraction of the quadriceps.

(Rectus Femoris, Vastas Medialis, Vastus Lateralis, Vastus Intermedius)

Preparation Phase

When preparing for a jump shot the player will bend slightly at the knees.  The throwing arm (depending on if the player is right or left handed) will be flexed 90 degrees at the elbow, elevated and placed under the ball.  This placement will allow for the player to better control the direction of the throw. The support arm (depending on if the player is right or left handed) will be flexed about 45 degrees, elevated and placed lightly on the side of the ball as a guide when throwing.


 Shoulder Girdle:
Elevation
Serratus anterior, middle and lower traperzius levator scapulae, rhomboids



Shoulder Joint:
Flex the shoulder joint by concentrically contracting the shoulder flexors (anterior deltoid, upper pectorallis major)


Elbow Joint:
Flex the elbow by concentrically contracting the elbow flexors. 
(Biceps Brachii, Brachiallis, Brachioradialis, Pronator Teres)


Hip Joint:
Flex hips to a mid squat position by eccentrically contracting your hip extensors.
(Gluteus Maximus, Semimembranosus, Semitendinosus, and Biceps Femoris)


Knee Joint:
Flex the knees casuing a concentric contractions of your quadriceps.
(Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis)

Movement Phase

When ready to jump the player will push off of the balls of their feet with all of their weight.  This will generate the power needed to leave the ground with sufficient height for a successful shot. With the throwing arm the player will push from under the ball causing their elbow to fully extend.  The support arm will remain in position to help guide the ball in the proper direction.  

Shoulder Girdle:

Upward rotation and elevation

Serratus anterior, middle and lower traperzius levator scapulae, rhomboids

Shoulder Joint:

Maintain shoulder joint flexion by isometrically contracting shoulder flexors
(anterior deltoid, upper pectorallis major)

Elbow Joint:

Fulled extend the elbow of the throwing arm by eccentrically contracting the elbow extensors.

(triceps, anconeus) 

Maintain elbow flexion of the support arm by isometically contracting the elbow flexors.   

(Biceps Brachii, Brachiallis, Brachioradialis, Pronator Teres)

Hip Joint:

Flexion and anterior pelvic rotation will take place during this movement, providing the proper base of support before jumping.  Eccentric contraction of the gluteus maximus, semimembranosus, semitendinosus, and biceps femoris will take place during flexion.  The same muscles then concentrically contract throughout the jump.

Knee Joint: 
Knee flexion takes place before the jump, thus eccentrically contracting the quadriceps muscle.  
(Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis)
During the jump, the quadriceps muscle will concentrically contract.
(Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis)
 

Release Phase

After the movement occurs the player will release the ball by flexing the wrist of their throwing arm.  This will push the ball towards the net for a successful shot.  


Shoulder Girdle:
Upward rotation and elevation
(Serratus anterior, middle and lower traperzius levator scapulae, rhomboids)


Shoulder Joint:
Maintain shoulder joint flexion by isometrically contracting shoulder flexors
(anterior deltoid, upper pectorallis major)

Elbow Joint:
Maintain elbow extension of the throwing arm by isometrically contracting the elbow extensors.
(triceps, anconeus) 
Maintain elbow flexion of the support arm by isometically contracting the elbow flexors.   
(Biceps Brachii, Brachiallis, Brachioradialis, Pronator Teres)


Hip Joint:
Slight flexion of the hip flexors in an isometric contraction after landing.
(gluteus maximus, semimembranosus, semitendinosus, and biceps femoris)


Knee Joint:
Slight flexion of the quadriceps muscles takes place here in an eccentric contraction.
(Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis)

Recovery Phase

During the recovery period the players feet will meet with the ground again.  Their hands will drop to their sides and the shot will have been completed.


Shoulder Girdle:
Downward rotation and depression
Pectoralis Minor and the Lower Trapezius


Shoulder Joint:
Extension of the shoulder joint by eccentrially contracting the shoulder extensors (lattisium dorsi, teres major, lower pectoralis major, posterior deltoid)

Elbow Joint:
Maintain elbow extension of the throwing arm by isometrically contracting the elbow extensors.
(triceps, anconeus) 
Fulled extend the elbow of the support arm by eccentrically contracting the elbow extensors.
(triceps, anconeus) 

Hip Joint:  

No movement takes place here.

Knee Joint:  

Slight flexion takes place here, thus an eccentric contraction of your quadriceps muscle takes place.

(Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis)