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

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[@dwyanewade8285]

You’re what youth athletes need.

[@pjfperformance]

🙏🙏

[@MrJ1S]

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

[@pjfperformance]

good advice!

[@CyberdyneSystems435]

Exactly!

[@tonyjames4981]

I would have my son go right in the gym right after hitting the weights

[@jerrymagorombo]

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

[@emilismajevskis2220]

Look how he looked in highschool, dude basically is same body composition from his highschool days. He didn't do that much of body transformation as giannis or simmons which are great examples.

[@prabsharankaknia8479]

I guess that shows you how you could stay one motion and still get built as long as you get stronger slowly

[@werewolfcake1033]

Not rly

[@vinuzo9548]

Dame is 2 motion in the midrange tho

[@cornelius8124]

@@vinuzo9548 you must be blind 😂

[@matan7]

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

[@pjfperformance]

🙌🙌🙌

[@jimcordo23]

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!

[@masonmalaguti3463]

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

[@alejandrob6987]

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.

[@rowanaldean]

I don't see this happening for a while - they're both in competition for the same market. Just consume content from both and you can objectively see differences in philosophy.

[@abdallahahmed825]

do you have Osgood schlatter on your knees

[@ifyourmarriedyourasimpanda7440]

@@rowanaldean not really kneesobertoes is just working out not really basketball, unless aim thinking of another KZbinr...

[@ashyIarry]

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

[@ninjadamus]

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

[@JohnCena-dl5ng]

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.

[@storm0878]

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

[@E3N8013]

Very educative coach, you deserve more subs.

[@earnyourimmortality]

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.

[@ExstasinBloopers]

Awesome vid. Nailed it on the head

[@highdough2712]

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

[@lorenzolentini1021]

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

[@seansgonewrong]

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

[@lukemarcollo9979]

u should get back into it bro

[@martinlazarini2653]

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

[@kamikazemobiri7350]

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

[@flyingfox09]

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.

[@NoahTeohZhengYi]

I think they both have their pros and cons, could argue that one motion shooters get to release quicker, don’t let the defender even react.

[@tomaurelius5164]

i would prefer using 1 motion for long range and 2 motion close to the basket why not using both, i would like to learn the 2 motions

[@pjfperformance]

most guys will perfect 1 only!

[@DondiWhiteRIP]

@@NoahTeohZhengYi quick release doesn't matter if you can create extra separation through elevation. Exception would be in a buzzer-beater scenario, which happens relatively rarely

[@gavinkillian4585]

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.

[@AlstonMurray2005]

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!👍

[@pjfperformance]

yessir 🙏🙏

[@TekkLuthor]

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

[@giorimini]

As always speaking BIG TIME FACTS

[@pjfperformance]

yessir 💯

[@toby2340]

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

[@hari1059]

yeah thatd be great

[@ball1slife107]

Yessir, shooting content

[@pjfperformance]

🙏🙏

[@mkhululimunjanja7388]

PJ You're the Goat 🐐

[@thiangakhawlhring6]

Well explained 💯

[@pjfperformance]

appreciate it ! 🙏🙏

[@jeffhalls328]

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

[@pjfperformance]

🙌🙌

[@getbusymarco2047]

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.

[@martinlazarini2653]

That makes a lot of sense, though I’ve had experiences when you train the opposing muscle(back) it can sometimes restrict movement if not done properly or design to do not produce this, just like how arm wrestlers and tenis players can’t extend their elbows from all the bicep strain and training

[@DondiWhiteRIP]

You should work both but do more back/pull to prevent imbalance and promote good posture. Everyone is at risk of push overpowering pull because of modern habits and the fact that most of what we do is forward-dominant. It sounds like postural issues are affecting your shot

[@poofykins]

actually this is true...i don't know the science behind it but I used to hoop after lifting and on back days my shot was always on, while it could get a lil funky after chest

[@elifitzgerald2961]

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

[@thortries7479]

YES 🙏

[@jake-mi1bz]

we need this

[@adamodragicevic4705]

@pjf performance NEEDS TO SEE THIS

[@pjfperformance]

Will try to make a video on that soon!

[@er1824]

@@pjfperformance thank you!

[@scruze8431]

Thank you!

[@pdxhoops3112]

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.

[@pjfperformance]

facts! 💯💯

[@threeteeflee]

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.

[@gabrielalejandroavilaquint8191]

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.

[@tkosavage5750]

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

[@CelebWorkout]

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.

[@lameasstv1140]

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.

[@nealdutta4069]

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.

[@tatejohnson8497]

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.

[@KYO_-yt7pk]

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

[@iqris8383]

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

[@4bd1f1q0]

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?

[@Tomsjeekabsons]

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 🙌🏻

[@CyberdyneSystems435]

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.

[@brokeman5141]

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

[@MegaAlbert64]

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

[@danielguadalupe8562]

Westbrook is a good example of this

[@CyberdyneSystems435]

Two motion shooter

[@raymondsmith2040]

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.

[@cosminczifra2758]

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

[@pjfperformance]

💯💯

[@clayhardy5041]

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?

[@fhedrickcaoili]

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!!

[@pjfperformance]

🙌🙌

[@myskrillaa]

i feel the same i been getting bigger but i’m tryna get a bigger chest lol

[@cameronpalmer401]

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?

[@Ac-wt7eb]

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?

[@iy5531]

@seemikedunn on instagram, teaches 1 motion shooting very well, my personal shooting coach 🤝 get to work

[@gordantv8456]

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

[@pjfperformance]

🙌🙌

[@MrDiMES123]

This makes sense

[@pjfperformance]

🙏🙏

[@evanseekins517]

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.

[@david.rosa13]

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

[@dathunderman4]

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.

[@thortries7479]

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?

[@nzbg1132]

Build muscle slowly and keep shooting everyday. If you add like 5 pounds make sure your shooting stays consistent if not you might wanna stop lifting till it gets better

[@17thwonder]

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.

[@iy5531]

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

[@bobioo6024]

Great question

[@Hoopsandlife]

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?

[@teowenjie1322]

💯again

[@pjfperformance]

🙏🙏

[@coltk4971]

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

[@minkojamieson5808]

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?

[@pjfperformance]

We recommend getting upper body in on your core/mobility days or days off!

[@alfredhitchcock45]

Functional Basketball vs Bodybuilder

[@Hn1alum_P4saltha]

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_ezzzy]

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

[@dmbeproductions3070]

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

[@efisgpr]

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

[@PinnyLowy]

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

[@abdallahahmed825]

switch two a 2 motion shot

[@ivancompilation2895]

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

[@dunnile]

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

[@snock5487]

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

[@ballermambaboyjohn9013]

i know i'm late responding to this but the stronger you are the more comfertable and better you can shoot and you dont really have to this about power or form and all. so the cause is automatic when you shoot.

[@admirabilis1984]

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

[@gbrlzvtt]

the OG of one motion shooting

[@pjfperformance]

😂😂

[@brooksoverton2389]

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

[@doneill7506]

Damn bruh how r u so smart?😂😭😭

[@LuisRodriguez-ib9fu]

@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?

[@DondiWhiteRIP]

Such data need to be adjusted for position/size/weight to be useful. The stronger players are generally going to be the bigger players who because of their position skills are likely to be worse shooters. There are also other factors like proportions:mechanics. There's a video somewhere outlining that apparently shooting ability is related to body weight

[@LuisRodriguez-ib9fu]

@@DondiWhiteRIP thanks! If you find that video, please send me the link.

[@DondiWhiteRIP]

@@LuisRodriguez-ib9fu kzbin.info/www/bejne/b6akaqBpbLeVmaM

[@dashingdreww1185]

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

[@pjfperformance]

facts 💯💯

[@Dasato123]

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.

[@andrewfrank4235]

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.

[@joshuapeniel1530]

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

[@thecoachhousemadeira]

Great Video Paul! There is a diminishing return from muscle building to basketball. Do the minimum you need for your position.

[@pjfperformance]

💯🙏

[@charliebroussard8505]

I disagree with this advice because shooting a basketball predominantly involves the nervous system, not "muscular force," as you said. There's no reason why you shouldn't be able to put on 5-10 pounds of muscle in the upper body over the course of 2 years while your shot continues to get better. I do agree that basketball players can't really bodybuild the upper body, they have to take a different approach towards gaining size.

[@1take.wil2]

I just make my shooting workout after i lift

[@user-if5gh8vl1d]

If your a 1 motion shooter what workouts should you do

[@JPEG.ben7]

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

[@marcus.orduno]

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

[@pjfperformance]

It depends on how how comfortable and productive you are!

[@pedroluisdesouzaresende777]

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)

[@alfredhitchcock45]

One motion: - kids - women - Trae Young and Steph Curry

[@t_fitzo9726]

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

[@laffo1980]

Jimmy butler does wrist strength with a 5 kg medicine ball

[@rexcoca7463]

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

[@NasirKnox1213]

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

[@newcityenzo]

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

[@gothops2632]

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

[@pjfperformance]

it depends- it might not need to be the priority.

[@lukalati3031]

3:18 maybe thats what happend with markelle fultz

[@jackwalterbarameda5860]

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

[@keithnandin1053]

Cool video but I disagree. Shouldn’t be a problem as long as you continue to practice your shooting maintain flexibility and don’t try to become a dam strong man winner. Kinda silly to think all of a sudden because you been lifting it means the ball is suddenly lighter 😭.