The Jump Shot: a Sport Science Perspective

The Jump Shot: A Sport Science Perspective

Food for Thought The Jump Shot: A Sport Science Perspective “We are what we repeatedly do. Excellence, then is not an act, but a habit.” Aristotle (384-322 BC) ICGSA Annual Conference Plainfield, Indiana

February 24, 2013

Don Hoover PT, PhD, CSCS

Better Basketball Through Sport Science

Part I: Who are Sport Scientists Objectives and What Do They Do?

After completing this learning module, the Don Hoover, PT, PhD, CSCS attendee will have accomplished the HS & College basketball player Education following: BS, Indiana State U, Exercise Science MS, Kansas State U, Kinesiology Provide a brief background on Sport Science MSPT, University of Kansas, Physical Therapy and how it relates to basketball PhD, University of Kansas, Sport Science Last 25 years working as… Describe the biomechanics of the jump shot University instructor and professor Sport scientist

Review common shooting errors seen in Physical therapist young players Currently an Associate Professor at Western Kentucky University Better Basketball Through Sport Science Better Basketball Through Sport Science

Who Has Helped Me Develop Skills in Who Has Helped Me Develop Skills in Sport Science? Sport Science?

Larry Noble, PhD… Robert McDavid, PhD Sport Biomechanist Exercise Physiologist Holder of ~ 70 US patents Inventor of the McDavid Knee Brace

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Who Has Helped Me Develop Skills in Who Has Helped Me Develop Skills in Sport Science? Sport Science?

Al Finch, PhD Gideon Ariel, PhD…

Biomechanist Olympic Athlete

Olympic sport scientist Inventor of Nike Air

Over 200 publications in sport science

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What Do I Do Every Day? What Do I Do Every Day?

Apply my education and Apply my education and experience helping people experience helping move better people move better

This ranges from…

Frail individuals

Injured workers

US Olympic athletes

NBA and WNBA players

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What Do I Do Every Day? What Do I Do Every Day?

Teach university Conduct research students related to sport science and rehabilitation

Interested in how muscular coordination patterns influence risk of Metabolic Assessment of World Class Distance Runner injury

Assessment of Current NBA Player

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Part II: Shooting…

The most important sport- specific skill in basketball

Basis for individual and team success

Can be practiced and improved dramatically if done so in a systematic fashion

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Good Shooters… Good Shooters…

Are not “born”, they are made

Simply practiced good biomechanics (habits)

Develop deeply ingrained motor programs (muscle memory)

Foster great confidence in their abilities (psychology)

Can be developed by focused practice of

30 min or less per day (off season)

10 min or less (in season)

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Biomechanics of the Jump Shot… Stages of the Jump Shot

Best understood if Base of Support

broken down into Upright Core

parts or phases Footwork Each phase can be Hand placement practiced in isolation Arm Positioning (part) or collectively Shot Pocket

(whole) Gather (Swing Up, Sit Down)

Part or whole practice V-Eye & the “Release Position” depends on player Release and Follow Through needs Better Basketball Through Sport Science Better Basketball Through Sport Science

Stages of the Jump Shot Stages of the Jump Shot

Real time: 30 fps Slow mo: 210 fps

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Base of Support (BOS) Base of Support (BOS)

The most critical phase

Affects all other phases that follow it

Center of mass (belly button) must be within BOS (feet)

Feet shoulder width apart

Feet slightly staggered

Knees aligned over feet

Knees behind toes

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Upright Core Upright Core

The body’s base of strength

Transmits force from the legs to the torso

Hips and knees slightly flexed

Trunk also slightly flexed

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Footwork Footwork

Necessary for shot on spot or on the move

Initiates the transfer of energy that propels the shot

“Kinetic link” principle

Quick feet greater shooting range

Heel, ball, ball

Initial contact, loading response, loading response

Lead foot, follow foot Better Basketball Through Sport Science Better Basketball Through Sport Science

Hand Placement Hand Placement

aka “the catch” nd 2 most critical phase

Catch and hold with the finger pads

Shot hand

“index and middle finger split the valve stem”

“V on top”

Support hand thumb in cross of seams

Both wrists in slight extension

Both shot and support hand are in neutral forearm position

Supination/pronation in balance Better Basketball Through Sport Science Better Basketball Through Sport Science

Arm Positioning Arm Positioning

Elbows at ~ 90 degrees

Shooting shoulder…

Slight flexion

Swings freely in “toy soldier” position

Support shoulder…

Slightly crosses midline

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The “Shot Pocket” The “Shot Pocket”

The culmination of…

BOS +

Upright Core +

Footwork +

“The Catch” +

Arm Position

Basis for the “Triple Threat Position”

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The Gather The Gather

aka “Sit Down, Swing Up” rd The 3 critical stage of the jump shot

Ball moves from “Ready Position” to “Release Point”

Transferring energy from the lower body as we position for accurate shot

Allows BB to travel thru shot in one smooth motion

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V-Eye & Release Position V-Eye & Release Position

Release position near or above the face

Will be lower in younger players

“V” travels path thru shot eye

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Release and Follow Through Release and Follow Through

Flex shoulder, extend elbow in “toy soldier” plane of motion

Anchor hand rises with shot hand

Index and middle finger touch the ball last

Flex the wrist on shot hand

Anchor hand remains neutral

Landing BOS same position as beginning of shot

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The Target The “Base Moves”

Coaches typically teach… “Off the catch” Over the front of the rim The 4 pivots Whole rim Front pivot to right Back of the rim Front pivot to left

We teach “the dime” Reverse pivot to right

Key is simply to be consistent Reverse pivot to left

Two dribble to right or left

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How consistent is this shooter on the 3 reps in this trial? The “Base Moves”

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Free Throws Free Throws

Same phases as the Same phases as the jump shot jump shot

Minus the jump Minus the jump

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Part III: Identifying Common Part III: Identifying Common Errors - Footwork Errors - Footwork

Pre-Intervention: Post:

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Part III: Identifying Common Part III: Identifying Common Errors - Footwork Errors - Footwork

Pre: Post:

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Part III: Identifying Common Part III: Identifying Common Errors - Footwork Errors - Footwork

Pre: Post:

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Part III: Identifying Common Part III: Identifying Common Errors - Catch Errors - Catch

Pre-Intervention: Post:

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Part III: Identifying Common Part III: Identifying Common Errors - Gather Errors - Footwork

Pre-Intervention: Post:

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Take Home Messages

The jump shot is easiest to understand in phases, if slowed down

The three most critical phases are BOS, “The Catch”, and “The Gather”

Our camps teach your players how to practice so that you get results

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