Kinesiology Skill Analysis Jump Shot

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

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