1. Kinesiology Skill Analysis
Jump Shot

3. Muscle Actions PHASE 3 (Shot) :
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

4. 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

5. 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

6. 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

7. Exercises Continued… PLYOMETRICS (JUMP TRAINING) RESISTANCE TRAINING
EXPLOSIVE TRAINING
Power Cleans
Lunges with jumps
Box Squat with Jump
Weighted Jumps
Concentric Box Jumps