In the last 2-3 decades basketball has evolved to a new level, mainly because of taller and more explosive players and because of faster and quicker play in many situations. As a result, there have been changes made in relation to how many players are shooting the ball especially when executing a jump shot up as well as when shooting from a stationary position.
For example, to be able to shoot over an opponent’s head the arm is now raised higher and the shot is executed faster together with the elimination of some joint actions. This in turn changes the point and angle of release. It is now common to see the best players raising the elbow and shooting with only elbow joint extension and wrist flexion. In most cases the elbow is raised straight up so that the arm is perpendicular to the floor.
However, many women, youngsters and high school boys, still point the elbow to the basket and use a push pattern (shoulder joint flexion together with elbow joint extension) to release the ball on a trajectory to the basket. This method is taught in the early years since these these individuals do not have the strength to shoot with mainly elbow extension.
To shoot with mainly elbow extension supplying the force the ball will travel on a higher trajectory, with more accuracy, and have less chance of getting blocked, you must develop greater arm strength, more specifically, strength of the triceps muscle located on the back of the upper arm.
The best exercise for this is the single arm overhead triceps extension,also known as the single arm overhead press. By doing this exercise you get the feel for keeping the elbow up as you extend the arm which helps in modifying and perfecting shooting technique. It can also help you to effectively block shots and fight more effectively for the ball under the basket. Various forms of the triceps pushdown are good prerequisites.
To execute, assume a well-balanced standing position holding a dumbbell in the shooting hand. Raise the arm so that the elbow points directly upward with the arm bent fully at the elbow. Hold the dumbbell so that the palm of the hand is up against the end plate or knob rather than gripping the handle. In this position your hand is pronated as it is when you shoot the ball.
When positioned, inhale and hold your breath as you fully extend the elbow until you have a straight arm pointed directly upward. Be sure to keep the elbow in place at all times. Exhale as you return to the initial position, pause momentarily and then repeat. The return should be under control so that you do not hit your shoulder with the dumbbell.
Note that as you fully extend the arm, the wrist joint becomes hyperextended. This also occurs in shooting and is needed to place the wrist flexors on stretch so that they can contribute the last bit of force and accuracy to the ball. Do the exercise with the opposite arm to balance your development and as an assist when playing under the basket for rebound shots.
For more information on this and other basketball specific exercises see Explosive Basketball Training.