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 D Hoover 2013. All rights reserved. Use only with permission. 2-1 The Jump Shot: A Sport Science Perspective 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 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? Al Finch, PhD Gideon Ariel, PhD… Biomechanist Olympic Athlete Olympic sport scientist Inventor of Nike Air Over 200 publications in sport science Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-2 The Jump Shot: A Sport Science Perspective 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 Better Basketball Through Sport Science Better Basketball Through Sport Science 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 Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-3 The Jump Shot: A Sport Science Perspective 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 Better Basketball Through Sport Science 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) Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-4 The Jump Shot: A Sport Science Perspective 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 Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-5 The Jump Shot: A Sport Science Perspective 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 Better Basketball Through Sport Science Better Basketball Through Sport Science 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 Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-6 The Jump Shot: A Sport Science Perspective 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 D Hoover 2013. All rights reserved. Use only with permission. 2-7 The Jump Shot: A Sport Science Perspective Arm Positioning Arm Positioning Elbows at ~ 90 degrees Shooting shoulder… Slight flexion Swings freely in “toy soldier” position Support shoulder… Slightly crosses midline Better Basketball Through Sport Science Better Basketball Through Sport Science The “Shot Pocket” The “Shot Pocket” The culmination of… BOS + Upright Core + Footwork + “The Catch” + Arm Position Basis for the “Triple Threat Position” Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-8 The Jump Shot: A Sport Science Perspective 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 Better Basketball Through Sport Science Better Basketball Through Sport Science 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 Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-9 The Jump Shot: A Sport Science Perspective 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 Better Basketball Through Sport Science Better Basketball Through Sport Science 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 Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-10 The Jump Shot: A Sport Science Perspective How consistent is this shooter on the 3 reps in this trial? The “Base Moves” Better Basketball Through Sport Science Better Basketball Through Sport Science Free Throws Free Throws Same phases as the Same phases as the jump shot jump shot Minus the jump Minus the jump Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-11 The Jump Shot: A Sport Science Perspective Part III: Identifying Common Part III: Identifying Common Errors - Footwork Errors - Footwork Pre-Intervention: Post: Better Basketball Through Sport Science Better Basketball Through Sport Science Part III: Identifying Common Part III: Identifying Common Errors - Footwork Errors - Footwork Pre: Post: Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-12 The Jump Shot: A Sport Science Perspective Part III: Identifying Common Part III: Identifying Common Errors - Footwork Errors - Footwork Pre: Post: Better Basketball Through Sport Science Better Basketball Through Sport Science Part III: Identifying Common Part III: Identifying Common Errors - Catch Errors - Catch Pre-Intervention: Post: Better Basketball Through Sport Science Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-13 The Jump Shot: A Sport Science Perspective Part III: Identifying Common Part III: Identifying Common Errors - Gather Errors - Footwork Pre-Intervention: Post: Better Basketball Through Sport Science Better Basketball Through Sport Science 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 Better Basketball Through Sport Science D Hoover 2013. All rights reserved. Use only with permission. 2-14.