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 ID: 613713
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Slide1
Kinesiology Skill Analysis
Jump ShotSlide2Slide3
Muscle Actions
PHASE 1
(Jump Stop)
:
Bicep muscle action should be concentric Quadriceps and Calf muscle actions would be eccentricThe antagonist to your bicep would be your tricepsSince your quadriceps muscle action is eccentric and acting as the antagonist, its agonist muscle would be the hamstring muscle
PHASE 3 (Shot) :Biceps muscle action should be eccentric with your triceps acting as the agonistShoulder muscle action should be eccentric Quadriceps and Calf muscle action is concentric, with your hamstring and shin muscle acting as the antagonist
PHASE 2 (Shot Prep) :Bicep & Shoulder muscle action should be concentricQuadriceps muscle action would be eccentric
*All actions and movements occur in
sagittal
planeSlide4
Joint Movements
PHASE 2
(Shot Prep)
:
Both feet should be planted shoulder width apartKnee 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 extendWrist joint of whatever hand you used to shoot the ball with should be flexed rather than extendedFingers should be pointed towards the ground as you follow through with your shot Ankle joint should be plantar flexed PHASE 1
(Jump Stop)
:
Both feet should be planted shoulder width
apart
Knee and Hip Joint should be flexedElbow joint should be flexed
*All actions and movements occur in
sagittal
planeSlide5
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 throughSlide6
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/CALVESSquatsBe sure the chest doesn’t drop too low, the mechanics are thrown offTuck Jumps
FLEXIBILITYShot mechanics are directly affected by upper-body flexibilityLatsPecsWRISTS
& FOREARMSWeighted jump ropes
Catching
, passing, and shooting with weighted ballSlide7
Exercises Continued…
PLYOMETRICS (JUMP TRAINING)
RESISTANCE TRAINING
EXPLOSIVE
TRAINING
Power Cleans
Lunges with jumpsBox Squat with Jump
Weighted Jumps
Concentric Box Jumps