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.