Master Class: 3-Point Shot & Eurostep

January 3, 2019. Overtime. 5.5 seconds left on the game clock. The visiting Rockets trailing Golden State 132-134. Ball passed to James Harden who is guarded by Klay Thompson. Harden crosses up Klay and launches a shot from 30 feet deep over the outstretched arms of Draymond Green. Players watch as the ball descends in slow motion towards the hoop and drops in after a few clanks on the rim. Game over. Rockets win 135-134.

This is just one classic example of how the three-point shot can affect a basketball game. Fans watch in jubilation or pure terror on a night like this. But what they don’t see is the countless hours players take to perfect their craft. Two key skills for offensive play during a basketball game are the three-point shot and the eurostep layup. Here are the necessary steps to perfect each skill.

Skill 1: Three-point shot

Phase 1: Space and preparation

Before a three-point shot, a player needs to gauge how much room is available to shoot. A player can create space through dribble moves targeted to shake the defense. Alternatively, a player can create space without the basketball by running across the court away from the defender or using a screen from a teammate to create a passing window from which they can receive the ball in space. Once space is obtained, players enter the preparatory phase of a shot.

To prepare for a three-point shot players ensure their feet are behind the three-point line. Next, they rotate their feet, hips, and shoulders towards the hoop. Rotation occurs in the transverse plane. Major muscles involved include the gastrocnemius/soleus, quadriceps, and external obliques. The gastrocnemius helps players run to a set area by flexion and extension at the ankle and knee joint. The external obliques help players rotate the core to place the body towards both the pass and hoop. Extensor muscles in the hands and forearms work to create a target for players to receive a pass. The more players practice this setup, the more automatic the movements become. Movements that are automatic can be repeated with more speed and accuracy (Kornecki et al., 2002).

Phase 2: Crouch

Once a player generates enough space (through dribbling or off-ball moves) and has the ball they enter the crouch phase. Success of the overall shot is largely dependent on jump height, higher release points, and quick release times (Miller and Bartlett, 1996; Rojas et al., 2000). Much of the power in a basketball shot is generated through the ground contact force as a result of the lower limbs (Struzik et al., 2014).

The crouch is initiated by flexion at the knee and hip joints. Feet remain hip-width apart. Many players point the shooting side foot towards the hoop while the opposite foot is placed behind the body so that the center of mass remains stable even though the stance is staggered. The elbow of the shooting hand is flexed in the sagittal plane at approximately 90 degrees primarily by the biceps. 

Fingers on the shooting hand are abducted to give players the optimal grip of the ball. The thumb and index finger of the shooting hand create an L shape one the ball while the index finger is lined up with the shooting knee and the rim. The off-ball hand and forearm are placed horizontally to hold the ball in position and create a right angle with the shooting hand.

Phase 3: Jump and extension

Before a ball can be released a player must produce force relative to the distance from the basketball hoop. This force starts with the lower limbs during the jump phase. Jumping activates the quads, glutes, hamstrings, and calf muscles. The hip, knee, and ankle joints are extended in the sagittal plane in that order. The force is transferred from the lower body to the upper body which allows the player to begin extension of the upper body.

As the player extends through the hips, knees, and ankles they begin extension at the elbow, flexion at the shoulder, and flexion at the wrist joints to propel the ball towards the hoop. The triceps are responsible for extension of the shooting elbow in the sagittal plane, while the pectoralis major, anterior deltoid, and teres major assist in shoulder flexion. 

Muscles of the forearms and hands are primarily responsible for flexion around the wrist joint. The wrist and index finger are flexed towards the front of the rim about the wrist joint to overcome the external load of the basketball. The wrist and index finger determine the release angle of the ball in relation to he hoop. Optimized release angles decrease the required distance from the ball to the hoop, decrease velocity needed for the shot, and improve the angle of entry of the ball to the hoop (Okazaki and Rodacki, 2012; Knudson, 1993). Advanced players use higher release angles to reduce the necessary velocity needed and conserve energy over the space of a game.

Phase 4: Follow through

During the follow-through, the upper body remains rigid while the lower body cushions impact against the ground. The force of gravity is constant and brings the player back to the court proportional to the overall jump height and the player's mass. The hips, knees, and ankles flex to soften the impact of the lower limbs on contact with the court. Knudson (1993) teaches that experienced players have a more vertical take off and landing which minimizes horizontal displacement and improves accuracy.

After the lower limbs contact the ground the wrist, elbow, and shoulder joints continue to hold a straight line towards the front rim to improve the accuracy of the shot. They slowly release and return to the side of the body as the wrist flexes, elbow extends, and shoulder extends to allow the arms to swing slightly behind the player and back to resting position after the shot.

Skill 2: Eurostep layup

Phase 1: Preparation

Before a Eurostep layup can be attempted, the player must understand their position in relation to the defense. The offensive player's intent is to draw the defender towards the key and the hoop and then move laterally away from the hoop to create enough space to release the shot.

To prepare a player must practice a quick first step to accelerate towards the hoop and around the defense to gain entrance to the key. A forward and lateral lunge accomplishes this step. The glutes, hamstrings, and quadriceps are activated during the lunge as the player takes his first step and a quick dribble around the defense. Core muscles help rotate the body around defenders and keep the center of gravity low to the ground to increase speed.

Phase 2: Inside pivot foot

After the offensive player takes his first step around the defense, it typically takes one to two dribbles before the player is close enough to the hoop to initiate the inside pivot foot movement. The offensive player initiates a lateral hop in the transverse plane to draw the defense towards the hoop. Muscles responsible for abduction of the hip and knee (glutes, hamstrings) help in this process. The gastrocnemius and soleus help to stabilize the player on one inside foot.

As the knee and hip extend and the player hops to the inside the upper body rotates in the transverse plane and the ball is brought in a rainbow arch from the outside hip to the hip of the pivot foot. This movement requires flexion of the shoulder joint and extension of the elbow joint to keep the ball high and away from the defender. The offensive player can fake a pass to the short corner using this motion in order to draw the defense towards the hoop.

Phase 3: Outside hop

The second hop for a right-handed player is slightly in front of the first step and away from the hoop. Major muscles of the lower limbs drive the feet through adduction and abduction in the transverse plane. The offensive player hops from the left to the right and lands on the right foot which creates space from the defender. 

The ball is reversed from the left hip to the right side of the body in a high arc to avoid defensive players swiping at the ball. A high degree of balance is needed to then slightly flex and the hips and knee to prepare for an explosive release of the layup. The elbow and forearm flex to prepare for a high arching shot. The closer a player moves to the hoop, the higher the angle of release needs to be to clear the front rim of the basket.

Phase 4: Release

65-85% of error in a basketball shot stems from the initial velocity of the ball after release (Toyoshima, Hoshikawa, and Ikegami, 1985). This is especially true during a Eurostep layup as the body is in motion with increased velocity towards the hoop before the ball is released. As a result, the upper limbs must compensate by putting “touch” on the ball so that it has just enough velocity to enter the hoop but not too much to miss the target. Using the backboard is an easy way to accomplish this.

The elbow is extended via the triceps and the force is transferred to the wrist. The wrist becomes the fulcrum that overcomes the external resistance of the ball. The wrist is flicked forcefully to produce backspin on the ball so that the ball will rotate off the backboard and into the hoop at the correct angle.

References

1. Knudson, D. (1993). Biomechanics of the basketball jump shot—Six key teaching points. Journal of Physical Education, Recreation & Dance, 64(2), 67-73.
2. Kornecki, S., Lenart, I., & Siemienski, A. (2002). Dynamical analysis of basketball sump shot. Biology of Sport, 19(1), 73-90.
3. Miller, S., & Bartlett, R. (1996). The relationship between basketball shooting kinematics, distance and playing position. Journal of sports sciences, 14(3), 243-253.
4. Okazaki, V. H. A., & Rodacki, A. L. F. (2012). Increased distance of shooting on basketball jump shot. Journal of sports science & medicine, 11(2), 231.
5. Rojas, F. J., Cepero, M., Oña, A., & Gutierrez, M. (2000). Kinematic adjustments in the basketball jump shot against an opponent. Ergonomics, 43(10), 1651-1660.
6. Struzik, A., Pietraszewski, B., & Zawadzki, J. (2014). Biomechanical analysis of the jump shot in basketball. Journal of human kinetics, 42(1), 73-79.
7. Toyoshima, S., Hoshikawa, T., & Ikegami, Y. (1985). Effects of initial ball velocity and angle of projection on accuracy in basketball shooting. Biomechanics VII-B, 525-530.