Knee Jerk Reaction
The knee jerk reaction is to improve the "shot" part of the basketball jump shot, when in fact it is the "jump" part that is most likely more important.
Improving your jump will improve your shot.
Let me elaborate....
You don't take a jump shot unless a defending player is right in your face. That's why you're jumping. To get as high as you can and shoot over him. If your jump is not high enough, or if you do not have proper balance when you do take the shot, most likely you will miss or the shot will be blocked.
So the key is to have a stronger, higher, smoother jump.
One sure way to get that is through a "plyometrics" training program.
Many fitness experts use plyometrics to improve power, speed, coordination, and agility in athletes and effectively improve performance.
What are plyometrics?
Plyometric exercises are specialized, high intensity training techniques used to develop athletic power(strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex.
The drills that are the key to this method of training involve challenging the athlete to jump higher from a set position. For instance, springing from a standstill up onto a platform or wooden box. As progression is made, the height of the box is increased, thus requiring more spring. This exercise is designed to improve an athlete's vertical jump.
Also, another drill may involve four numbered squares painted on the floor. The idea is to spring from one to another in a set sequence and make as many jumps as possible within a specified time. The function of this drill is to improve speed and agility.
When I took a plyometrics program, most of the drills were done for one minute. Repetitions were counted and recorded. Without exception, after just over 2 months, all the drills I did showed vast improvement when I was re-tested.
This is perfect for developing a better jump shot. Basketball player will develop more speed, spring, agility, and balance by undergoing plyometric training.
As a result, he will be able to get to his jump-shot position quicker with his added speed. He will also be able to jump higher over the opponent with his increased flexibility (spring), and will shoot from a far superior position because of his improved balance and coordination.
I believe it would pay huge dividends for a basketball program if the whole team were placed on a plyometrics program for 10-12 weeks.
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