If you have been watching any of the NCAA tournament play you probably noticed how almost all shots are taken with the shooting arm well above the head. This has been seen more often in the last decade than it has been since basketball originated.
It is in direct contrast to how players have been shooting for many years. They always used a push pattern where they relied on simultaneous shoulder flexion and elbow extension to direct the ball to the basket. This pattern can still be seen in youngsters and in most women basketball players.
This can be considered part of the evolution of basketball to higher levels mainly because of taller and quicker players. These changes have been very advantageous as they make it possible for the players to shoot without obstruction and to get shots off more quickly.
The higher arm position allows the player to shoot over an opponent’s head. In addition, the shot is executed faster because it only involves one joint – the elbow – in which extension takes place. 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.
However, many women and youngsters 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 to both boys and girls since they typically do not have the strength to shoot with only elbow extension.
To shoot with 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. This means you must develop greater 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. 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 more effectively block shots and fight more effectively for the ball under the basket.
During execution of this exercise 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 and Biomechanics and Kinesiology of Exercise.