Video of Jump Shot

Workout Drills to Help Perfect the Basketball Jumpshot

Squats- This workout is designed to workout your thighs, hips, glutes, and hamstrings.  This workout will help to get that extra lift in your jumpshot.  Putting your legs into the jumpshot is very important to get a balanced jumpshot.  You are not trying to use all arms in your shot, this will create too much or too little power.

Dumbbell Tricep Extension- In this exercise, you are working out the arm aspect of your jump shot.  Working on your triceps, along with your your legs, will help improve your jumpshot range.

Deadlifts-  Having a strong lower back is very important when you are constantly trying to jump up and down.

Stance Phase

In this phase, you just have the ball in both hands with your arms straight down.  You are standing straight up and looking at the hoop.  Legs are straight up and knees not bent, and feet pointing at the basket.

Shoulder girdle- Scapulothoracic is depressed by the pectoralis minor, subclavius and the lower fibers of the trap.

Shoulder joint- eccentric contraction of shoulder extensors of the posterior fibers of the deltoid; lower fibers of the pectoralis major, teres major, and latissimus dorsi

Elbow joint- elbow flexors are contracting isometrically

Hip joint- stabilizing

Knee joint- stabilizing

Preparatory Phase

In this phase, knees are now bent at about a 35 degree angle. You now have your right hand under the ball and the left hand is on the left side of the ball acting as a guide hand.  The ball is now about stomach level.


Shoulder girdle- Scapulothoracic is slightly elevated by the levator scapulae, rhomboids and the middle fibers of the trap.


Shoudler joint muscles- isometric contraction by the flexors of the anterior fibers of the deltoid, pectoralis major and coracobrachialis.


Elbow joint- the elbow flexors are contracting isometrically


Hip joint- isometric contraction using the iliopsoas, rectus femoris, sartorius, pectineus, Gracilis, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus minimus, and tensor fasciae latae.


Knee joint- eccentric flexion using the Sartorius, Gracilis, Semimembranosus, Semitendinosus, Bicep Femoris, Popliteus. Gastrocnemius, and Plantaris

Aim Phase

In this phase, the ball is now over your head.  Legs are now straight and you are now on your toes, right before take off.

Shoulder girdle- Scapulothoracic is not even more elevated by the levator scapulae, rhomboids and the middle fibers of the trap.

Shoulder joint- abduction.

Shoudler joint muscles- isometric contraction by the flexors of the anterior fibers of the deltoid, pectoralis major and coracobrachialis.

Elbow joint- Extension eccentrically by elbow flexors and also concentrically by the triceps brachii

Hip joint- stabilizing

Knee joint- stabilizing

Movement/Jump Phase

In this phase, the ball has been released with your right wrist now in extension.  Body should be facing towards the basket. This phase includes the push off.

Shoulder girdle- Scapulothoracic is now in almost complete elevation by the levator scapulae, rhomboids and the middle fibers of the trap.

Shoulder joint- Abduction concentrically by the middle/posterior fibers of the deltiod and upper fibers of the pectoralis major.

Elbow joint- Extension eccentrically by elbow flexors and also concentrically by the triceps brachii

Hip joint- Eccentric flexion using the semimembranosus, semitendinosus and biceps femoris. 


Knee joint- (1st part) Extension using the vastus medialis, lateralis, and intermedius.  (2nd part) Stabilizing.

Follow Through/Landing Phase

In this phase, you land on both feet flat and your right arm and right wrist are now slowly lowered while still in the same direction and motion towards the hoop.

Shoulder girdle- Scapulothoracic is still elevated but is now being slowly depressed the levator scapulae, rhomboids and the middle fibers of the trap.

Shoulder joint- extension by extensors of lattisimus dorsi, and the lower fibers of the pectoralis major and teres major.

Elbow joint- Extension eccentrically by elbow flexors and also concentrically by the triceps brachii

Hip joint- Stabilizing

Knee joint- Stabilizing