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Manu, Durant, and other great shooters prove that weight training and bulk are not necessary.
Assuming you're whole-body fit (high reps rather than high weights), the best training for shot improvement is hours of shooting.
Does anyone do any lifting here? I usually work lower body but wonder what kind of upper body exercises should I do for helping with jumpshots? Anything in particular people do here or know of? I just do typical junk like bench, military press, curls...
Manu, Durant, and other great shooters prove that weight training and bulk are not necessary.
Assuming you're whole-body fit (high reps rather than high weights), the best training for shot improvement is hours of shooting.
Whatever you do, just make sure you're shooting a bunch of jumpers on a consistent basis when you weigh train. If you add a ton of upper body strength without consistently shooting your muscle memory gets ed up and your jumper sucks.
Imo though, improved upper body strength isn't gonna help your J that much, all the power on your shot should be lower body. A jacked upper body is gonna hurt your jumper more than help it.
This is true. I saw a friend start weight training and not play for a couple months and he got ripped, but he lost his flexibility so his bball skills went way down.
But yeah I focus on back and core training to make sure I'm ready to jump higher and run faster, make quicker, more explosive moves. It works pretty well for me.
Not planning to get ripped. Just noticed since I started working upper body a bit, 3's are easier to shoot.
Unless you're going to spend a lot of time in the weight room, don't worry about the muscle memory thing. Upper body strength is useful to protect your back and shoulders. Look for scapula and external rotators exercises, there are plenty of them available in youtube. Scapula+shoulder exercises deserve a lot of your attention.
More important than what you do is to do it well. Make sure the breathing is correct and that you aren't developing body imbalances. Also google posture awareness exercises or something like that.
I think Dirk said doing finger push-ups helps with shooting three pointers.
Stick with the basics. Pullups, Bench (but be careful with your shoulders!), Squats, Deadlifts. You MUST research proper form or you WILL fcuk up your body. Lose form/focus for only an instant and you can sideline yourself for months.
Do power cleans too to work on your explosiveness. Olympic lifts are GREAT for becoming a powerhouse in sports.
Once you start adding on decent muscle, you might feel a little less flexible (often because you are sore as ) but I have noticed that lifts like Squats actually improved my flexibility because you are going deep (with good form) and using a lot of weight. At least I think that is what is going on.
Weak people become bandwagon Laker fans. :-P Not very strong just working out recently I notice I can shoot 3's better after a few games when my legs get tired. I may take some of the advice here. I only work upper body once a week because there's pickup games most of the days.
You'd definately want to work on your core muscles (Abs and lowerback) to give you more stability in your jumpshots (making it more consistent) and helps you in the low post.
You'd also want to work on your biceps to give you an extended rage with minimum effort.
Don't you mean triceps?
One of my favorites is to use dumbbells and alternate arms doing a bicep curl straight into a shoulder press and reverse it, and then switch arms every rep. Don't pause between the curl and press, keep it fluid. It's an exercise in the P90X Arms & shoulders workout.
Also the P90X plyomterics workout is GREAT for increased vert and lateral quickness. I've dropped 30 pounds in 12 weeks and have seen a big increase in my vert and defensive quickness in pick up games.
If you're gonna hit the weights and want to stay in basketball shape, I recommend you also do Pilates. No . It works.
Sounds like I might as well buy a p90x DVD set and a Wii fit.
Last edited by pauls931; 04-24-2010 at 09:37 PM.
Just DL the torrents and save yourslef the $120...
I've been doing p90x for 2 weeks now.
On my first day of p90x, I thought it's gonna be somewhat easy since Im pretty fit because of playing ball..man that workout gave me a rude awakening on where I really stand in terms of fitness. Its hard but it works.
Everyone on the internet goes to the gym and benches 240... but alot of what people have said already is true. Do a lot of core stuff, as you wont lose to much flexibility and hinder your athleticism. Also, you sound like your naturally lean, so dont try and put on too much bulk if you plan on being an athlete. Your heart wont be able to handle pumping all that extra blood to your muscles during high intensity training such as games or compe ion, and you will end up tired and fatugued quicker and not be able to push your body without getting exhausted.
The key is to get stronger, that doesnt always mean you have to look like you go to the gym for 2 hours everyday. Im sure you want to 'look' better as well as be stronger, so you have to find a good balance. That doesnt mean go to the gym and do triceps and biceps 4 times a week like 80% of the people at my gym, just mix it up.
Just use what the pros use. I hear the Lakers swears by this:
Sure, do some weight training as much as possible, but the most important thing is to shoot a ton of jumpers.
I mean a ton of them. Off the dribble, spot ups, with a hand in your face, off the curl, off a spin, turnarounds. Just shoot and shoot and shoot. Work on a quick release - like a Ray Allen, or a Brent Barry, who had a very quick release.
Shooting a ton of shots is the way to increase yor range. But if your range is 15-17 feet, don't just start jacking threes. Shoot from 5 feet out to 15-17 feet until you can drain them by flicking them in - without even thinking about it. If you have to heave the ball from three-point distance, then that's not your range. In a game, you'll have to shoot under duress and without thinking about it, so be able to do it in practice the same way.
But don't just concentrate on your shot. Develop your handle as well. Develop a solid crossover. A good handle will get you a lot more jumpers than if you're a spot up guy, and if you can go around people then they'll lay off you more.
Look at Tony Parker - he can get a jumper anytime he wants.
Then look at Matt Bonner - he's limited to nothing but spot ups, and only this season did he add the ability to take two or three dribbles and toss up a floater. But even still, he can only go to his right off the dribble.
pseud prig is what you are. piracy is one common maneuver for you chinamans, isn't it?
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