Food for Thought. The Jump Shot: A Sport Science Perspective. Objectives. Part I: Who are Sport Scientists and What Do They Do?

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1 The Jump Shot: A Sport Science Perspective ICGSA Annual Conference Plainfield, Indiana Food for Thought We are what we repeatedly do. Excellence, then is not an act, but a habit. Aristotle ( BC) February 24, 2013 Don Hoover PT, PhD, CSCS Objectives After completing this learning module, the attendee will have accomplished the following: Provide a brief background on Sport Science and how it relates to basketball Describe the biomechanics of the jump shot Review common shooting errors seen in young players Part I: Who are Sport Scientists and What Do They Do? Don Hoover, PT, PhD, CSCS HS & College basketball player Education BS, Indiana State U, Exercise Science MS, Kansas State U, Kinesiology MSPT, University of Kansas, Physical Therapy PhD, University of Kansas, Sport Science Last 25 years working as University instructor and professor Sport scientist Physical therapist Currently an Associate Professor at Western Kentucky University 2-1

2 Who Has Helped Me Develop Skills in Sport Science? Robert McDavid, PhD Exercise Physiologist Inventor of the McDavid Knee Brace Who Has Helped Me Develop Skills in Sport Science? Larry Noble, PhD Sport Biomechanist Holder of ~ 70 US patents Who Has Helped Me Develop Skills in Sport Science? Who Has Helped Me Develop Skills in Sport Science? Al Finch, PhD Biomechanist Olympic sport scientist Over 200 publications in sport science Gideon Ariel, PhD Olympic Athlete Inventor of Nike Air 2-2

3 What Do I Do Every Day? What Do I Do Every Day? Apply my education and experience helping people move better This ranges from Frail individuals Injured workers US Olympic athletes NBA and WNBA players Apply my education and experience helping people move better What Do I Do Every Day? What Do I Do Every Day? Teach university students Metabolic Assessment of World Class Distance Runner Conduct research related to sport science and rehabilitation Interested in how muscular coordination patterns influence risk of injury Assessment of Current NBA Player 2-3

4 Part II: Shooting The most important sportspecific skill in basketball Basis for individual and team success Can be practiced and improved dramatically if done so in a systematic fashion 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) 2-4

5 Biomechanics of the Jump Shot Stages of the Jump Shot Best understood if broken down into parts or phases Base of Support Upright Core Footwork Each phase can be practiced in isolation (part) or collectively (whole) Hand placement Arm Positioning Shot Pocket Gather (Swing Up, Sit Down) Part or whole practice depends on player needs V-Eye & the Release Position Release and Follow Through Stages of the Jump Shot Stages of the Jump Shot Real time: 30 fps Slow mo: 210 fps 2-5

6 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 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 2-6

7 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 Hand Placement Hand Placement aka the catch 2 nd 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 2-7

8 Arm Positioning Arm Positioning Elbows at ~ 90 degrees Shooting shoulder Slight flexion Swings freely in toy soldier position Support shoulder Slightly crosses midline The Shot Pocket The Shot Pocket The culmination of BOS + Upright Core + Footwork + The Catch + Arm Position Basis for the Triple Threat Position 2-8

9 The Gather The Gather aka Sit Down, Swing Up The 3 rd 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 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 2-9

10 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 The Target The Base Moves Coaches typically teach Over the front of the rim Whole rim Back of the rim We teach the dime Key is simply to be consistent Off the catch The 4 pivots Front pivot to right Front pivot to left Reverse pivot to right Reverse pivot to left Two dribble to right or left 2-10

11 How consistent is this shooter on the 3 reps in this trial? The Base Moves Free Throws Same phases as the jump shot Minus the jump Free Throws Same phases as the jump shot Minus the jump 2-11

12 Errors - Footwork Pre-Intervention: Errors - Footwork Post: Errors - Footwork Pre: Errors - Footwork Post: 2-12

13 Errors - Footwork Pre: Errors - Footwork Post: Errors - Catch Pre-Intervention: Errors - Catch Post: 2-13

14 Errors - Gather Pre-Intervention: Errors - Footwork Post: 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 2-14