Strength Exercises to Increase Basketball Shooting Range:

Perform 3 sets of 10 for each primary exercise and make sure to continue shooting a lot.

Primary Exercises:

• Bench Press (Close-Grip): This duplicates the basic arm-push pattern seen in shooting. The actions in the elbow and shoulder joint are basically the same, although the sequence is slightly different. Regardless, you strengthen the major muscles involved in a balanced manner.

• Lying 45-Degree Triceps Extension: This exercise duplicates the ideal throwing pattern. It duplicates the angle seen in the shoulder joint and elbow joint when shooting. You should hold the arm in basically the same position when doing the triceps extension exercise (45º)

• Standing Dumbbell French Press (Overhead Elbow Extension): Strengthens the triceps muscle in elbow extension with the arm in an overhead position. 

• Front-Arm Raises: Important for raising the ball upward to get it in an overhead position as you jump up to execute the shot, as well as to strengthen the muscles involved in raising the elbow during the push-pattern shot execution.

• Wrist/Forearm Curls: Strengthens the wrist-flexor muscles needed in releasing the ball in most shots. 

• Forearm Supination & Pronation:  Occurs in final stages of the preparation for the shot and after the release.  Shooting hand pronates to get behind the ball while the guiding hand supinates to  get the ball in good position.  (You can use a hammer curl for this)

Secondary Exercises (not in video playlist):

• Bench Press (Wide-Grip): This helps prevent shoulder injury and to attain more powerful arm actions for passing.

• Triceps Extension (Triceps Push Down): Important to mimic the shot and work the tricep.

• Wrist Flick with a Medicine Ball: The wrist flick is pretty aggressive and creates sufficient spin, which helps to control its flight through the air. Lay on a bench with your arm in an L-shape next to you. Get a small med-ball (1-2 lb) And flick toss it approximately 12 inches.  Catch the ball as it comes down.  

• Explosive-Wrist Flick with a Medicine Ball: Similar to wrist flick except done with plyometrics where the partner drops the ball into your hand.

• Finger-tip  Push-Ups: The fingers play an important role in gripping and releasing the ball.  Some players are more successful in gripping the ball because of their ability to spread the fingers sufficiently to cover most of the ball.

These exercises and descriptions have been used from Michael Yessis "Explosive Basketball Training" book.

View this full playlist with exercises:

https://www.youtube.com/playlist?list=PLyGPCIUof6tKpQd7UdowhMRGjdozWikJL