Improve Your Jump Shot with Core Strength

Perform the Plank Bucket Jump Shot to improve your core strength and stability and make more jump shots when they count.

Basketball players at all levels want to make jumps shots. Shooting a jump shot can be especially difficult when you have a defender in front of you trying to distract you or block your shot. Obviously there's skill involved, but there's also a physical aspect that can help you make more jump shots in tough situations.

The key is to have a strong core. Keeping your trunk stable provides a solid foundation from which to shoot. And you'll be harder to knock out of position mid-shot. Improved strength leads to more confidence on each shot.

If you look at the jump shot, the idea is to maintain a vertical plank position. You jump and move your arms, but your torso should be engaged just like it is during a Plank. No arching back, no uneccessary movement.

That's why I have my athletes do the Plank Bucket Jump Shot drill shown in the video above. It's a fun way to increase your core strength, ultimately helping you develop a more effective jump shot. Check out the video for a demonstration.

Plank Bucket Jump Shot 

How to:

  • Assume a standard elbow plank position and grab a tennis ball, lacrosse ball or other light ball. This is your starting position.
  • Have someone place a bucket about four to six steps in front of you.
  • Shoot the ball into the bucket from the plank position.
  • Your partner stays behind the bucket, retrieving the ball and tossing it back to you.
  • Try not to rotate your body while shooting. Keep your core tight.
  • Repeat for the recommended number of repetitions shown in the video. Your enhanced core stability will transfer to games.


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | TENNIS | LACROSSE | DEFENDER | DRILL | TENNIS BALL | LACROSSE BALL