The Truth About Upper Body Strength for Hoopers! Does it Help or Hurt Your Shot? 

You’re what youth athletes need.

U gotta keep shooting as you start lifting. Ppl start working out but stop hooping. Had to find my shot all over again when I 1st started lifting cuz I stopped hooping. Didn't have that problem again till quarantine and all hoops were closed. But the adjustment period was much smaller Shooting or ball handling is good little warm up//cardio b4 lifting. Or just shooting on off days from the gym. To keep ur touch in tact

Damian Lillard is a one motion guy and he’s huge lol

Please do a podcast with kneesovertoes guy, I really wanna know both of y’all’s philosophies and understand both perspectives when it comes to knee pain and rehabilitation.

hey paul great video! as a one motion shooter i would greatly appreciate a full upper body workout for one motion shooters. and maybe just an estimate as to how much gains is going to be detrimental to a one motion shot.

I think this is one of the most important topics that a lot of basketball channels don't talk about great vid.

Can you make an upper body workout video for people with a one motion shot

I always review ur videos man to keep myself in check and to continue to be consistent

Good stuff! I like how you take an analytical approach to the individual, sport and position. Training approaches always fall along a spectrum and it is up to us as coaches to decipher the best approach for each athlete. Keep the content coming, Paul!

I think the most underrated aspect of shooting is wrist and finger strength. If you can develop that train you touch to be softer when u release your shot develops so much quicker and keeps you from breaking your form when u shoot further back

Very educative coach, you deserve more subs.

I remember my first time seeing this happen to Mike Bibby in 02-03 or 03-04 where he came in with way more muscle and his jumper was off for the first month of the season while.he re adapted to the mass gain

Its best to train the upper body for speed & to mass because the extra upper body weight will translate to less bounce & shifty quickness. I played college football & i am a seasoned basketball player as well. I experienced this first hand. I fixed it by dropping weight in increasing lower body & core strength.

2 motion is better overall if you can do it since it allows fade aways and higher release points, letting you shoot over defenders. 1 motion is king of range though, so ideally you would train and have both kinds of shots in your toolbag.

Awesome vid. Nailed it on the head

Hi Paul wanted to ask if u can make a next video where u put upper body training for bball players...we need it!!! Btw you are the best basketball coach ever in my opinion

i was looking for a answer to this for a while you answered my questions perfectly and clearly

Dang bro I'm a 3 and d player, and im in the process of getting bigger, in fact up my bench by about 40lbs since last year and I've gained 10lb in the last 5 to 6 months. This came at just the right time, this could honestly (I know I sound dramatic) saved my career, I'm serious about that, I was out here trying to be ronny Coleman. Thanks bro!👍

In the end Strength or Conditiong is mainly Injury Prevention and Joint health as well as recovery(hormone production), in the end work capacity. There are also work economy benefits if done properly as Paul says, it’s not about the muscle but rather your tendons or ligaments, because if you see most pro’s never have shoulder injuries, but if you throw a lot you know your shoulder really starts to get hurt after a while

Usually doing Back exercises don’t hurt your shot because it allows your shoulders to not round. I found that doing chest exercises affect my shot worse then back exercises.

PJ You're the Goat 🐐

Love your take on these subjects. I’m starting to get into training/coaching and you’re a great resource. Thanks so much.

I love the "in my opinion" at the end. Everybody tells you what they think. Only a few label it as their own opinion. Most dudes talk to you like they got the law

I don't play basketball and haven't in years and I still watch your videos.

Could you drop a full upper body routine for basketball players ?? With dumbbells only ?

So interesting I seen this happen to me but from a two motion shot hitting the gym as a young lad... to losing weight to try keep up with the younger players came the one motion shot and longer range.

Yessir, shooting content

As always speaking BIG TIME FACTS

Although the upper body strength may hurt the shooting, I still think you must consider the need for that strength in both rebounding, defense, etc. when considering the risk/reward.

I'm glad I watched the video... I suffer from having to pull back too soon. Too much strength and then they go short or air ball. Then I list confidence and I start aiming

you have to be on point with how you digest this . he is correct in his train of thought.

Well explained 💯

Oh can't agree on this one coach ... at least not fully. If player knows what's happening in shooting, basic mechanics etc. It doesn't matters. As a shooting coach I have helped muscular and less muscular guys with shooting. If muscular body doesn't make player too stiff it's all cool :) and to softern shooting just need to teach them correct order and timing. For example. Elbow extension before any follow thru kind of motion 🙌🏻

people talk about steph like he doesnt have muscles, dude still more muscular that your average hs player. You need a good amount of muscle, just go for it gradually.

I'm not muscular but this explains me losing my shot as I got older. As a child I was a sharpshooter, it was all I could really do and as I got older and became stronger and quicker my shot mechanics changed and my game evolved from a Kyle Korver type of game to Russ where I was depending on speed and quickness to get buckets at the rim. I want my jumper back because altheticism fades.

Hey Paul, love your content and am I vert code member. got ankle surgery recently so going to get back on vert code elite once i recover. I'm currently building a home gym, any tips on "must have" equipment?

Thank you!

i let my rockclimbing get all my upper body for me feel like its a pretty good combination for my shot but it is a little wonky when i cant shoot because my forearms are too pumped.

Tbh dribbling really takes a toll after a while so for one motion shooters upper body should definitely help especially off step backs look at harden he’s strong asf and when he’s doing step back threes he’s using both upper and lower body as opposed to just the lower

I’m not a pro. But I did build a lot of upper body while being a one motion shooter, and I feel like it’s helped me. IMO I feel you need to be shooting 1000+ on the same day you’re upper body training. My consistence is getting better. High reps and only do supper sets.

what do you think about calisthenics strength training for basketball? Ive always told myself that it was better than weight training because its about strength relative to my body weight but that's just been a guess really.. Thoughts?

I’m one motion from three and two motion on middys , and I’ve gotten pretty big over the past few years because I play multiple sports and I can say getting bigger has helped me shoot from farther out

How do you train if you're a one motion shooter but you're a tall dude who needs the strength and muscle to take and dish hits at the rim and in the post, pick and roll etc?

My basketball shot was better when I was in Junior High. Back then I was shooting with a perfect 90-degree elbow rotation shooting lower around my chest. When I started lifting getting muscular I lost my balance started shooting higher above my head. My shoot lacked rotation and I wasn't as deadly. Also, the arc in my shot was lower yet my jump shot had a higher elevation off the dribble in the mid-range game. Also started slashing to the hoop when I got more muscular. PROS & CONS. The trick is to find the balance I guess.

How about working with your bodyweight only, doing exercises like push-ups, pull-ups, chin-ups and dips.

I am 13 and i airball al 3s thus i am definitly gonna do some shoulder workouts

Can you make a upper body workout videos for 1 motion shooters

coach what are your thoughts on calisthenics like dips, pushups, pullups for one motion shooters?

I did exactly what you talked about by adding a lot of upper body strength within a year and I absolutely developed that hitch. How should I go about reversing the effects, is it based around getting more shooting reps and developing that one motion shot or changing the way I approach upper body workouts?

3:15 holy shit this is exactly whats happened with me, never realized it until now tho, damn, since the pandemic hit all iv been doing is strength training shooting & jumpers with 4,6,10 lb slam balls like 300-500 times a day, but now with a regular ball theres this big fear of over shooting so sometimes I hitch it and try and do a Kawhi flick, because of my new strength its actually decent, but my natural trae young style still goes in way more, so i don't know if i'm wasting my time with this weighted ball stuff, it has made my forearms insanely strong tho which has also helped my handle.

Perhaps this is what happened with Markelle Fultz at 3:17. You are exactly what young athletes require. Look at how he appeared in high school; he has the same physical composition as he did then. He didn't do as much physique alteration as Giannis or Simmons, both of whom are excellent examples.

I'd say single motion shooters should focus primarily on leg strength whereas double motion shooters and slashers should skew their weight training more on the upper body side.

Do you think dips push-ups and pull-ups would be a good move?? Because after a point you’re not really adding strength, just maintaining it?

So for one motion guys it sounds like do little stuff here and there but just maybe focus on core more than anything as far as strength goes?

I kinda switch it up a lot (in games) when I’m shooting off the dribble I release the ball at the highest point of my jump but catch and shoot or using moves that I consistently practice I always shoot one motion

I have a question : while doing vert code bodyweight, how do you fit in upper body training into the schedule, and what kind of upper body training should I do to build strength?

I believe that as basketball players we should work our upper body aswell, but not focus on it, deadlifts are great, cleans, snatches, some pull-ups, bench press, push press but I think that we should just focus on getting overall stronger, not necessarily building a lot of muscle

do you have an upper body program? or anything upper body embedded in your programs?

you mentioned one motion and two motion shooting but what about set shots? Buddy Hield is an example of a player who was shooting better before he put on too much upper body bulk now he's too up and down in his shooting from game to game.

Hi can I ask you a question? I'm a soccer player and because of injuries I started trsining in the gym a lot. I do compounds and injury prevention exercises. Would one set (not to failure) per exercise 2x a week help me mantain my levels of strenght in season? I ask because compounds + prevention I do like 7 or 8 exercises total. Thank you very much

I use calistenics, push /pull motions and I have big arms and good shooting skills

but i don’t want stay skinny forever. i like my 1 motion shot but i also want to get bigger, but not like bodybuilding type stuff. yk i’ll keep my plan of getting stronger, but i just gotta keep shooting form shots so i don’t lose my touch. thanks for the vid!!

I’m a highschool player from the Philippines. I’m a shooter but i used to be so thin and i easily got banged up so added about 13-15lbs of body weight during quarantine. Im 5’9” 126lbs now and i used to be 5’7” 112lbs. Was the weight i put in good or will it affect my shooting

I’ve been working upper body hard this summer and my 3 point shot is ruined it’s frustrating me pretty badly

Let’s say u fall into the category of the teen that gained to much muscle and developed a hitch. What do u do now

This makes sense

If your a 1 motion shooter what workouts should you do

Functional Basketball vs Bodybuilder

Depends on how you are built, your form, and how flexible you are. Dwyane wade is a perfect example of a dude jacked out of his mind that had beautiful mechanics. He was broad, but had damn near a 7 foot wingspan so he could have that fluid motion despite being big. Wide shoulders and short big arms are gonna mess your shot up. Look at a guy like KD who is more squared up than turned on his shot. He has narrow shoulders and a 7'6 wingspan. He doesnt need to turn cause of how his arms are spaced naturally. Find a shooter that matches your body type and you're golden.

What if i shoot one motion from three but have a hitch midrange :\

Damn bruh how r u so smart?😂😭😭

Steph is a great example of someone who put on a bunch of upper body strength still is the best shooter all-time; also he has a one motion shot. However, you could argue numbers wise he was actually a better pure shooter back when he was skinnier, but imo I think he’s actually better as a shooter still, his numbers are a bit lower because he’s having to take much harder shots compared to back when he had Klay, Draymomd, and KD all in their prime as teammates.

Paul, do you think heavy upper body weights is helpful or harmful for a track sprinter?

I’m 15 years old and a bit skinny. I’m going to be playing varsity level this year and I want to add some muscular weight to my body, as I’m gong to center for my team. I’m not trying to be a body builder, but I’m thinking of adding around 5-10 pounds of muscle in the course of 6 months. What kind of weights should I be using. I’m also in between a 2 motion shot/1 motion shot l as I’m 6’3” and still trying to figure it all out. In order to increase my very too, I’m using your pjf performance body weight program to maximize my very at my age. Anything sort of helpful information would help, thanks.

My problem is I shoot 1 motion for 3 points n long 2 but 2 motion type for the paint area n short jumper bit complicated for me

I'm early wow

This having 60,000 views is a disappointment to me... Man...should be 10M

Steph had a body transformation shoots fine. Probably helped him get that chip against the Celtics.

My setpoint is low like trae young im thinking of getting it higher atleast around nose level like kyrie should i continue it?

What is the maximum muscle mass can i still get without losing my one motion shooting form?

So how do correct that if u were one motion shooter and u are now build up ; ie upper body strength and still u wanna shoot

Thanks i'm a 5'11/6'0 PG but i'm too skinny should i just focus on working out my core and legs more intensely than my upper body? (My 3 point jumpshot is an one motion shot)

Is it good that I am still pretty consistent at the 3, a lot better with driving and mid ranges, after a year of working out? I do a lot of weights and didn’t realize that I was working out as a body builder and not an athlete, so I lost a good amount of range and lost the smoothness in my jumper

Why am I watching this video when I couldn't even shoot in the first place

paul, but isnt your guy Harden strong as an oak but has a smooth shot?

Yea eventually you gotta build that muscle to last , currys actually pretty big and strong same thing with Damian . Just find the balance like you said

Great video but I’m just wondering how true all this is for one motion shooters like me, because Steph is a one motion shooter and he has always been a good shooter, but never been as strong but now he’s jacked and strong and has like a 315 pound bench so idk about all of this someone please reply and give me answers

💯again

Yo Paul do u think players with massive skill can get away with lifting minimum like Kyrie/ Ai

What do you think about med ball throws

I was training shooting yesterday and noticed that... since I'm putting up strenght my jumper from close became better with 2 motion

My shot got weaker as I worked out 🤨 I think I broke it

I was expecting Mike Bibby to make a cameo as an example :)

@pjperformance this seems very reasonable. I actually found in some data collected in the post season that FG% negatively correlated with BP strength. This means that the stronger athletes had lower FG% and in the strongest not our athletes, his shot is a very low jump (curry like) shot and he missed almost all 3pt shots this year. He had gone through a bodybuilder type program for upper body, as he could not do much for lower body, because he was injured. Do you have a paper that I can actually cite for this?

I disagree with your statement that two motion shooters don’t transfer any of their jump energy into the ball. In order for that to happen they wouldn’t start any arm extension until they reach the peak of their jump. Because it takes time to extend their arms and release the ball it would mean that two motion shooters release the ball on the downward portion of their jump. This may occur in some instances like fade away or double clutch shots but on regular jumpers this is not the case. As most players are taught the release for two motion shooters comes at the peak of the jump. In order for this to occur the start of the arm motion has to start on the upward portion of the jump since nobody can instantly extend their arms. This means some of this upward velocity is being transferred to the ball. Yes less jump velocity is being transferred to the ball compared to a one motion shooters who generally release the ball before peak jump height but it’s a difference of how much jump energy is used to propel the ball not that it doesn’t occur at all. If you look at the clip you show of Ray Allen taking a straight up jumper you can clearly see that the shooting arm starts moving when he’s still rising and that the release occurs at peak jump height when his body is neither rising or falling. A small matter but I’d hate for some young kid to shoot jumpers on the way down from his jump because of something stated in this video.

Jimmy butler does wrist strength with a 5 kg medicine ball

Hey man , may I know your thoughts on Athlean - x ? Do you think I should follow his advice for athleticism ?

I just make my shooting workout after i lift

So how can you give us a training plan

i shoot the hall quick i’m ah one shot motion shootin.