Jump Shot Presentation with Exercise & Drills

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Kinesiology Skill Analysis
Jump Shot
Muscle Actions

PHASE 1 (Jump Stop) :
 Bicep muscle action
should be concentric
 Quadriceps and Calf
muscle actions would
be eccentric
 The antagonist to your
bicep would be your
triceps
 Since your quadriceps
muscle action is
eccentric and acting as
the antagonist, its
agonist muscle would
be the hamstring
muscle

PHASE 2 (Shot Prep) :

Bicep & Shoulder
muscle action should
be concentric

Quadriceps muscle
action would be
eccentric

PHASE 3 (Shot) :
 Biceps muscle
action should be
eccentric with
your triceps acting
as the agonist
 Shoulder muscle
action should be
eccentric
 Quadriceps and
Calf muscle action
is concentric, with
your hamstring
and shin muscle
acting as the
antagonist
*All actions and movements occur in sagittal plane
Joint Movements

PHASE 1
(Jump Stop) :



Both feet
should be
planted
shoulder
width apart
Knee and
Hip Joint
should be
flexed
Elbow joint
should be
flexed

PHASE 2 (Shot Prep) :

Both feet should be planted
shoulder width apart

Knee and Hip Joint should
be flexed


Elbow and Shoulder Joint
should be flexed

Whether you shoot the ball
with your right or left hand,
whichever hand you use that
wrist joint should be
extended with the ball resting
on your fingertips and
slightly on your palm.
PHASE 3 (Shot) :

Knee and Hip Joint should
both extend as you jump to
shoot

Shoulder Joint should flex
even more than it was flexed
before

Elbow Joint should extend

Wrist joint of whatever hand
you used to shoot the ball with
should be flexed rather than
extended

Fingers should be pointed
towards the ground as you
follow through with your shot

Ankle joint should be plantar
flexed
*All actions and movements occur in sagittal plane
Drills

Shooting with one hand

Shooting with guide hand added in

Catching ball in shot pocket with feet correctly squared up

Coming out of your shot pocket to shot with follow through
Exercises

CORE TRAINING


If a player does not possess the
proper core control, they are liable
to fade left or right unintentionally
during the shot.
QUADS/HAMSTRINGS/CALVES

Squats



Be sure the chest doesn’t drop
too low, the mechanics are
thrown off
Tuck Jumps

WRISTS & FOREARMS

Weighted jump ropes

Catching, passing, and shooting with
weighted ball
FLEXIBILITY

Shot mechanics are directly affected
by upper-body flexibility

Lats

Pecs
Exercises Continued…

PLYOMETRICS (JUMP TRAINING)

RESISTANCE TRAINING

EXPLOSIVE TRAINING

Power Cleans

Lunges with jumps

Box Squat with Jump

Weighted Jumps

Concentric Box Jumps
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