Step by step instructions, muscle activation and variants for the Basketball Shot Jump.
A plyometric exercise that mimics the explosive motion of a basketball jump shot, developing lower-body power, full-body coordination, and athletic vertical ability. The movement trains both the loading and extension phases of a real shot in a high-intensity format.
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The Basketball Shot Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.