Basketball Shooting Technique: A Biomechanical Analysis of Centre-Line Shooting

EPHE 578 Sport Biomechanics Analysis Project

University of Victoria
Katherine Adams

Introduction
The characteristics of an ideal shooting mechanic are highly debated within the basketball
community. Two of the most commonly taught methods are alignment shooting and
center-line shooting. The goal of center-line shooting is to make the shooting mechanic
as easy and efficient as possible. The ideal technique has the middle of the hand shooting
the middle of the basketball on the middle of the target line towards the basket. The body
is aligned with the target in order to generate force on the ball acting in only one
direction. This creates the most efficient path for the ball from a shooters hand to the
basket.

Video Capture
Video capture was done in the frontal plane and right sagittal plane for a right-handed
shooter. These two planes allow an observer to clearly see alignment and the movement
of knees, hips, shoulders, elbows and wrist during the shooting action, as well as the path
of the ball.

Description of Expert Performance

Center-line shooting technique involves 8 common elements related to body positioning,
ball positioning, body movement and ball movement during the shot. They are: stance,
alignment, hand position, elbow position, body position, ball path and follow through.

Stance is a critical element in the set up phase. Correct stance has the feet positioned hip
width apart, and parallel to one another. Toes are pointing straight ahead and at the

target. The athletes heels are on the ground, but weight is shifted towards the balls of
their feet, and evenly distributed between the right and left foot. This square stance
allows a shooter to generate an equal amount of force with the right and left leg,
preventing any unnecessary rotation or imbalance. As a shooter continues through the
shooting position, shooting pocket, shooting movement, critical instant and follow
through phases, this squared stance remains constant.

Alignment of the joints is also a distinguishing element of the set up phase. The
shooters toes, knees and shoulders should be stacked in vertical parallel lines with a
slight bend at the knees and hips. Their legs and spine are aligned with the target. This
alignment limits the direction of force vectors involved in the shot, and assists the athlete
in generating the vertical force needed for full extension in the follow through.

Hand positioning on the basketball as an athlete progresses from the set up phase to the
shooting position is paramount. The shooting hand should be spread on the ball, with the
index finger of the shooting hand along the middle of the ball. The ball should be resting
on the finger pads, elevating it from the palm of the hand. The non-shooting hand is
perpendicular to the shooting hand on the side of the ball. The function of the nonshooting hand is to support the ball on its path from to the shooting pocket. The nonshooting hand should not influence the path of the ball the shooting hand alone does
this.

As an athlete progresses from the set up phase to the shooting position, the elbow must be
kept close to the body so that it brushes the torso as the ball is brought up the center of
the body, or target line, to shoot. This positioning allows the index finger to be aligned
with the center of the body and the target. Similar to the description of proper alignment,
the force moving the elbow from the starting position to the follow through are acting in
the upward direction only.

The path of the ball while transitioning from the set up phase, through the shooting
position, and to the shooting pocket, should be in a straight line. If viewed from the
sagittal plane or frontal plane, only vertical movement should be seen.

Once in the shooting pocket, the index finger of the shooting hand should be on the
bottom of the ball, on the target line. The shooting wrist is extended (dorsiflexion),
creating a platform for the ball. When viewed from the sagittal plane, the elbow is at a
90-degree angle, creating a box like shape between the hand, forearm and bicep of the
shooting arm. There is also a 90-degree angle generated between the shooters tricep and
torso. The ball is positioned above the eyebrow so that the shooter can see the target by
looking underneath the ball. The non-shooting hand continues to be perpendicular to the
shooting hand and provide support. Fingers should be pointing straight up. Although not
fully extended, extension of the legs has begun, produce upward force for the shooting
motion.

The force generated by the elbow lifting and legs extending initiate the shooting motion.
The non-shooting hand comes off the basketball, fingers pointed up, and palm to the ball.
The index finger of the shooting hand continues to be in the middle of the ball along the
target line. The wrist begins its movement from dorsiflexion to palmar flexion.

At the critical instant of the release, the ankles, knees, hips and elbow reach full extension
while the wrist continues to flex. The last moment of contact between the ball and the
shooter occurs at the index finger along the target line. The elbow crease is above
eyelevel to ensure optimal angle of release.

Following the release of the ball the shooter should be fully extended at the ankles, knees,
hips and shooting elbow, while the wrist is fully flexed with fingers pointed toward the
ground. The non-shooting hand maintains its position with fingers pointed up and palm
towards where the shooting arms elbow.

Qualitative Anatomical Analysis

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Frame
Frame 2
Frame 3
Set
Shooting Position Shooting Pocket
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Frame 4
Shooting Motion

Table 1.1 Qualitative Anatomical Analysis of the Basketball Shot

Active
Muscle
Muscle
Joint
Frames
Joint Motion Contraction
Group
Right Knee
12
Flexion
Eccentric
Flexors
23
Extension
Concentric
Flexors
34
Extension
Concentric
Extensors
45
Extension
Concentric
Extensors
56
Extension
Concentric
Extensors
Right Hip

12
23
34
45
56

Extension
Extension
Extension
Extension
Extension

Eccentric
Eccentric
Eccentric
Eccentric
Eccentric

Extensors
Extensors
Extensors
Extensors
Extensors

Frame 5
Critical Instant

Rapid
Acceleration or
Impact
Rapid Acceleration

Rapid Acceleration

Frame 6
Follow Through

Extreme
Range of
Motion

Right Elbow

Right Wrist

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12
23
34
45
56

Flexion
Flexion
Extension
Extension
Extension

Concentric
Concentric
Eccentric
Eccentric
Eccentric

Flexors
Flexors
Extensors
Extensors
Extensors

12
23
34
45
56

Extension
Extension
Flexion
Flexion
Flexion

Isometric
Isometric
Concentric
Concentric
Concentric

Extensors
Extensors
Flexors
Flexors
Flexors

Hyperextension
Dorsiflexion

Rapid Acceleration
Rapid Acceleration

Palmar Flexion

Phase Breakdown of the Skill

Table 1.2 Phase Breakdown of the Basketball Shot
Phase
Frontal Plane
Phase 1:

Set Up

Phase 2:

Shooting Position

Phase 3:

Shooting Pocket

Sagittal Plane

Phase 4:

Shooting Motion

Phase 5:

Critical Instant

Phase 6:

Follow Through

Free Body Diagrams

Table 1.3 Free Body Diagrams of Three Phases of the Basketball Shot
Phase 1: Set Up
Phase 3: Shooting Pocket
Phase 5: Critical Instant

Toes!

Deterministic Model
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On!Target!
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Body!
Ball!Path!
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Position!
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Square!
Stance!
! Alignment!
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Index!
Follow!
Knees!
Hips!
Shoulders!
Hip!Width!
Balance!
Finger!
Through!
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Mechanical Explanation

Shooting!
Accuracy!

Flight!of!
the!Ball!
Air!
Resistanc
e!

Release!

Spin!of!
Ball!
Shooting!
Hand!
Position!

Accelerati
on!Due!to!
Gravity!

Critical!
Instant!
NonD
Shooting!
Hand!
Position!

Index!
Finger!

Elbow!
Extension!

Index!
Finder!

Wrist!
Flexion!

Velocity!
at!Release!

Angle!of!
Release!

Velocty!at!
Rim!

Momentu
m!Change!
in!
Velocity!

Angle!of!
Release!

Impulse!

Forces!
Exerted!

Forces!
Wrist!

Forces!
Elbow!

Forces!
Shoulders!

Forces!
Hips!

Relative!
Height!at!
Release!

Times!
Forces!Act!

Forces!
Knees!

Forces!
Ankles!

The goal of the shot is to produce the most efficient movements to shooting the ball
accurately. Five critical aspects to generating the most effective shooting mechanic are
stance, kinetic linking of joints, displacement of the ball along the target line, the index
finger as the final force vector, and the angle of projection of the basketball.

Set Up Phase: Stability and Center of Gravity

Efficient shooting mechanics begin with stance. Stance is often referred to as the ready
position in which an athlete finds the optimum position that provides maximum stability
for the shooting motion while still allowing upward mobility; the greater the base of
support, or the width of a shooters feet, the greater the stability. However too wide of a
stance restricts the athletes ability to accelerate upward when shooting. Lowering an

Time!
Forces!
Start!

Time!
Forces!
End!

athletes center of gravity by bending at the knees and hips can also increase stability of a
shooter. In addition, if a shooters arms stay close to the midline plane of the body, their
center of gravity will remain closer to the center of their body. When shooting, a shooter
wants to exert force through this center of gravity to prevent any rotation.

During the set up phase a shooter achieves this optimal stance by having their feet hip
width apart, and parallel to one another with their toes facing the target. This is the base
of support. Heels are on the ground, with weight shifted towards the ball of the foot and
evenly distributed between the right and left leg. Flexion in the knees and hips lowers the
center of gravity to 55-57% of standing height, therefore increasing stability. The ball is
positioned at the center of mass, with the elbows of the shooting hand and non-shooting
hand brushing against the torso.

Shooting Position to Follow Through: Kinetic Linking of Joints

The kinetic linking of joints that generates force in the shooting mechanic is initiated
through the contact force of a shooters feet on the floor. The force produced on the
ground through the feet begins the coordinated action of transferring forces across joints.
The internal forces created by muscular action are transferred through tendons, ligaments
and bones, and add together to act upon the basketball. During extension from the set up
phase to the follow through, forces are transferred from the ankles to knees, to hips, to
shoulders, to the elbow, the wrist, the index finger of the shooter hand, and finally to the
basketball.

Alignment of the joints is pivotal to ensuring the most efficient of transfer of energy
through kinetic linking in the shooting mechanic. In the set up phase, a square stance
aligns a shooters toes, knees and shoulders in vertical parallel lines. As a shooter
transitions from the shooting position to the shooting pocket, extension of the ankles,
knees, and hips begins. The vertical transfer of force across these joints is then
transferred to the shoulders, elbow, and wrist during the shooting motion. Lastly, during
the critical instant, the force is transferred through the index finger to the basketball along
the target line.

Set Up to Follow Through: Displacement of Ball from Target Line

The target line can be described as the line from the center of a shooters body to the
middle of the basket. In the most efficient shot, the basketball travels in a straight line
from the set up phase of the shot through to the critical instant and follow through.
Displacement is a vector quantity that refers to the change in position, or how far out of
place the ball is from the target line. As the ball travels from the set up phase to the
critical instant, any displacement from the target line will result in the need for an
external force applied to the ball to get the ball on the target line at the point of release.

For example, in the set up phase, if the ball were to start

even with the right hip, and aligned over the right knee, it
would take the path of the red arrow to get to the critical
instant. If the ball starts at the center of gravity and aligned
with the target line, it would follow the path of the blue
arrow to get to the critical instant. While the degrees of
difference may not appear to be that great in a short
distance, as the ball is released and on its flight path to the
hoop, the displacement from the target line becomes greater.
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To ensure that most efficient path for the basketball to the hoop, a shooter must start the
ball at their center of gravity. The index finger is on the center of the ball, and aligned
with the target line. To assist with this, the elbow should be kept close to the body, and
brush the torso as the shooter brings the ball from the set up to the shooting pocket,
through to the critical instant.

Critical Instant: The Index Finger as the Final Force Vector

In shooting a large force is being produced over a short time period to change the
momentum of the basketball as it is projected towards the rim. The average net force
generated through kinetic linking of the ankles, knees, hips, elbow and wrist are
transferred and exerted on the basketball. Because the mass of the basketball is constant,
this force can change the velocity of the ball, which causes a change in the basketballs
momentum. At the critical instant, the final force vector acting on the basketball is the
index finger. This is the last moment that a shooter has any control over the accuracy of

the shot; therefore it is imperative that the correct amount of force is being applied along
the target line. To make this happen, the middle of the hand, which is the index finger,
must be on the middle of the ball, and positioned along the target line. It is most efficient
to have this done during the set up phase.

An indication of the amount of force applied and direction of force application on the
basketball is the spin the ball has once it is released. The tendency for an object to rotate
about an axis caused by a force is called torque. Torque is dependent on the size of the
force and where the force is applied. Force exerted not through the center of the
basketball causes a change in the angular and linear motion of the ball. The final force
vector from the index finger is applied on the bottom of the ball, which is the greatest
distance possible from the axis; therefore the greatest amount of torque is produced. This
can be seen in the backspin of the basketball after release. The spin is also a great
indicator of whether or not the final force vector from the index finger was applied along
the target line, and if the index finger was in the center of the basketball. If the index
finger was on the side of the ball, or the final force vector was not on the target line, you
will see sidespin or tornado spin on the ball.

Follow Through: Angle of Projection

The path the basketball follows after release on its way to the rim is a large contributing
factor to the success of the shot. The two influencing factors of a shots arch are the angle
of release and force application. Newtons first law suggests that an object in motion will
stay in motion unless acted upon by an external force. The horizontal component of

velocity of the basketball will therefore remain constant throughout the flight of the ball.
The vertical component of velocity changes due to the acceleration of gravity. This alters
the resultant velocity vector, and upon release at the critical instant, the basketball will
always follow a parabolic path towards the rim. The velocity of release is a result of the
momentum of the ball. The momentum of the ball is a result of the force applied to it
from the set up phase to the critical instant of release.

A shooter can directly control the angle of release of the ball. The optimal angle of
release is dependent on several factors, including distance from the rim, height of release
(which is different for different players), and a defenders influence. At the critical instant
the shooters elbow crease is above their eye level to create an ideal release angle between
45 and 65 degrees. A basketball released at an angle of 45 degrees will result in the
greatest distance travelled by the ball. Increasing the angle of release, often done as a
shooter gets closer to the rim, will create increased arch on the shot.

Observation/Evaluation/Diagnosis

Phase&Breakdown&of&an&Alignment&Shooter&
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Alignment!Shooting!
Frame
1
Frame 2
Frame 3
Frame 4
Set !Up
Shooting Position
Shooting Pocket
Shooting Motion
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Frame 5
Critical Instant

Frame 6
Follow Through

Shooting Diagnostic for the Alignment Shooter

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Table 1.3 Error Detection and Correction for an Alignment Shooter

Error Detection
Error Correction

Set Up:
Stance

Set Up:
Initial Ball
Position

Set Up and
Shooting
Position:
Elbow

Shooting
Pocket:
Elbow
Flexion

Feet are staggered with the

shooting foot forward. Left foot is
slightly flared which results in an
open stance. This aligns the
shooter to the left of the hoop as
opposed to the target, and may
result in rotation as the shooter
extends upward.

Bring the left foot forward so it is

even with the right foot. Toes
should be pointed straight ahead.

During the set up the ball is

positioned to the right of the
midline and extended past the right
knee.

Move the right elbow in closer to

the body and back towards the
right hip. This will bring the ball
closer to the body, and allow the
shooter to position the ball at their
midline without sticking their
elbow out.

Elbow is pointing outward.

Move the right elbow towards the

midline of the body so it is
touching the torso, and move it
back so it is even with the right
hip. As the ball is brought to the
shooting position, the shooters
elbow should brush their torso.

The elbow is flexed too much when

it reaches the shooting pocket. This
Ensure elbow is at 90 degrees
results in a pushing or catapult
when it reaches the shooting
action of the ball to the target
pocket.
instead of a smooth and fluid lifting
action.
From the set up to the critical
instant, in the frontal plane the ball
travels from right to left to reach
its centered position at the release.
As seen from the right sagittal
plane, the ball also travels from
extended in front of the body to just

If the shooter starts the ball at their

center of gravity and close to the
body, it will be able to follow a
straight line as the shooter extends
from the set up to the follow
through.

Shooting
Motion:
Ball Path

Follow
Through:
Wrist Snap

about the forehead prior to the final

elbow extension and critical instant.
This movement is necessary to get
the ball to the center line of the
body for the critical instant,
however it also means there are
additional forces acting on the ball
that need to be overcome, or
compensations made by the body to
accurately direct the ball to the
target.

The wrist snap is directed slightly

to the right of the target.

If the shooter starts the ball at their

center of gravity and close to the
body during the set up, the ball will
be able to follow a straight line as
the shooter extends from the set up
to the follow through. This will
remove the need for the wrist to
overcompensate to correct for the
misalignment prior to the critical
instant.