Andrew Pace
The legs are an important part of basketball, with some saying that shooting is all legs. While this is a basketball cliché, it is not entirely accurate. Shooting is a full-body movement, but the legs are important for power and balance. The amount of power generated by the legs can determine how high a player jumps, and the speed at which they rise, which can assist with the shot. The legs are also important for balance, especially in a catch-and-shoot scenario. The timing of the shot is also important, with the power transferring from the lower body to the upper body and into the basketball.
Characteristics and Values Table
| Characteristics | Values |
|---|---|
| Legs Important? | Yes, for power and balance |
| Upper Body Important? | Yes, for control |
| Jumping Important? | Not necessarily, more important to time the use of legs right |
| Feet Position | Slightly turned or staggered |
| Guide Hand | Keep extended and bring down at the right time to avoid torso twisting |
| Feet Alignment | Correctly aligned before every shot |
| Shooting Form | 1-motion shot for 3s, 2-motion shot for mid-range |
| Shooting Sequence | Power transfer from lower body to upper body |
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What You'll Learn
Leg power and balance
While shooting in basketball is a full-body movement, the legs are critical in making your shots. The legs are important for power and balance, and there are several ways to improve in these areas.
Leg Power
The legs are much stronger than the arms, and so they are used to generate most of the power for a shot. The power from your legs comes from pulling energy from the ground, sending it up through your toes, into your ankles, and continuing up into the basketball as you release it. This allows you to produce huge amounts of power while maintaining the quiet stability and balance needed to shoot accurately.
To improve leg power, you can do exercises such as squats, forward and walking lunges, and plyometric drills like jump squats and box jumps.
Leg Balance
Balance is also key when shooting. If you are not balanced going up, you will not be able to regain balance in the air. To maintain balance, you can spread your feet, which will increase your moment of inertia, thereby decreasing angular velocity (speed of rotation). This will slow you down and help you regain control of your body while in the air.
To improve your balance, you can do exercises such as single-leg balance exercises and functional movement patterns.
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Arm control
While the legs are important for generating power, arm control is a crucial aspect of basketball shooting. The arms and hands are responsible for controlling the ball and generating power during the shooting motion.
Hand and Finger Placement
A relaxed hand position on the basketball, similar to a handshake, allows the ball to rest on the pads of the fingers rather than the palm. This hand placement forms a natural cup for the ball to sit in. The thumb should be relaxed and not spread apart to avoid tension in the hand and forearm. The index finger should be placed at the midpoint of the ball, with the middle finger split between the index finger and the middle finger. The nonshooting hand is placed slightly under the ball, with the weight of the ball balanced on the ring finger and little finger. The elbow of the nonshooting arm should be pointed slightly back and to the side, with the shooting arm set behind the ball, facing the basket.
Arm Movement
As the arm goes up, the ball is tipped back from the nonshooting hand to the shooting hand. The angle of the wrist and forearm is important, with a slight wrinkle in the skin between them providing a quick release and consistent follow-through. The shooting arm, wrist, and fingers are directed straight toward the basket at a 45- to 60-degree angle, with the shooting arm fully extended at the elbow.
Follow-Through
After releasing the ball off the pads of the index finger, the arm is kept up and fully extended, with the index finger pointing straight to the target just over the front of the rim. The palm of the shooting hand should face slightly forward and down, while the palm of the balance hand faces slightly up. The follow-through is held until the ball reaches the basket, which is not only good mechanics but also increases confidence.
Upper Body Strength
While the legs generate much of the power for a shot, upper body strength in the shoulders, arms, and wrists is critical for controlling the ball and generating additional power during the shooting motion. This is especially important for long-range outside shots, which require more force from the upper body.
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Timing and coordination
The legs play a vital role in this sequence. They are responsible for generating power, especially when it comes to forward momentum. The speed at which you rise contributes to the lift that assists with the shot. It's not so much about jumping high, but more about the timing of your leg drive. This is why the phrase "Ball up. Legs Up." can be misleading, as it may cause players to rush their shots. Instead, focus on the coordination between your legs and the shot motion.
To improve your timing and coordination, consider the Tuck to Set to release progression. This progression helps you develop a smooth and consistent shot, regardless of your technical beliefs. For example, finger placement and feet position become less critical when you focus on the big picture. Additionally, you can work on your shot sequence by starting away from the hoop and practicing your shots, gradually moving closer. This will help you find a comfortable shooting form that doesn't strain your body.
Balance is another key factor in timing and coordination. If you're not balanced going up, you won't be able to regain balance in the air. A wide base, like that of Klay Thompson, contributes to a consistent and balanced shooting form. However, balance is also about coordinating your upper and lower body movements. For instance, keeping your guide hand extended in the correct position helps prevent your torso from twisting during the shot.
In conclusion, a successful basketball shot relies on the timing and coordination of the entire body, with a particular emphasis on leg drive and the seamless transfer of energy from the lower body to the upper body. Practice and refinement of your shot sequence will help you improve your timing and coordination, leading to more accurate and powerful shots.
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Feet position
The feet are an important aspect of shooting in basketball. The floor is the only tool that a shooter has to work with, and pushing off the floor creates energy. The positioning of the feet will help to stop the negative energy created when moving, allowing the player to create more positive energy when shooting. This is all about balance, which is the ability of the shooter to control their body as it moves.
To get into the correct position, a player should start with their feet together and then slide the foot opposite to their shooting side back until the toes are even with the arch of the shooting foot. For a right-handed shooter, this is the left foot. Then, the feet should be spaced out so that they are shoulder-width apart. This will ensure that the base is not too narrow or too wide. A narrow base will result in poor balance and a hindrance to the range of the shot, while a base that is too wide will result in a lack of quickness and explosiveness. The toes of the lead foot should point toward the target, creating a shot line, in which the toe, knee, hip, elbow, shoulder, wrist, and basketball are in a straight line as possible.
The finishing position of the feet is also important. As much as possible, the finishing position should mirror the starting position, with wide feet, to maintain balance and stability. The player should finish with energy at the target, without rotating their feet to generate more power, as this sacrifices accuracy.
The feet can be either squared to the basket or tilted. Squaring the feet to the basket is said to make it easier to find the rim and aim during the game. Tilting the feet slightly towards the direction of the off-hand relieves stress from the shoulder joints when the arms are raised for a shot. Tilting the feet is probably the better option, as with enough practice, it can be made to work in game situations.
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Upper-body twisting
While the legs are important for balance and power in basketball shots, shooting is a full-body movement. The upper body, including the arms and hands, is also critical for control and harnessing the power generated by the legs.
Twisting the upper body during a jump shot is normal and can help generate more power. Many NBA players with good shooting ability, such as Curry, Thompson, Harden, MJ, Kerr, and Reggie Miller, are known to twist their bodies when shooting, especially from a longer range. This twisting motion can add extra power to the shot, improving its accuracy.
However, excessive twisting can also negatively impact accuracy. If a player's body is twisting too much, they may need to focus on improving their footwork or posting a video of their shot online to get feedback from coaches or other players.
To improve their shot, players can practice shooting from a wall or with a partner, gradually moving further away from the basket. Additionally, players can work on their shooting form by ensuring that their thumb is in a comfortable position on the ball and that their elbow is not sticking out too far.
Furthermore, players can try stepping towards the basket on the catch, which helps bring the momentum towards the basket and prevents fading or leaning. This technique can help reduce jerky movements that may occur when dribbling and pulling up for a jumper.
Overall, while some upper-body twisting is normal and even beneficial for power, players should be cautious of excessive twisting that may impact their accuracy.
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