Ekong Ukpabio, Taylor Kollmorgen, Taylor Hill, Adedeji Adeyeye, Lauren Calver

Pull-up Jump Shot Workout Plan

Athlete: Emma, female Age: 19 – freshman in college [D1]

Height: 5’10 Weight: 155
Sport: Basketball Position: shooting guard
Skill Type: Pull-up Jump Shot

Emma is a bright–eyed, hopeful freshman basketball player. She knows that

playing ball at the D1 level is going to have many challenges, one including play time.
She’s been working hard on her defensive stops and offensive moves, specifically
shooting. The competition is a lot harder at the collegiate level, so Emma’s going to
have to be able to perform one (maybe two) dribble pull ups, instead of just relying on
shooting from the catch. To do this, Emma needs to work on her speed, dribbling, and
footwork.
Latest research shows that a pull-up jump shot is one of the most effective
weapons for a guard. It requires great skill and athleticism. It has also proven to be a
simple way to keep defenders on their heel and away from the shooter’s face. The
speed, quickness and ball-handling skills keep the defenders on their heels, while the
quick shot and release keeps the defender away. In a recent article on the pull-up jump
shot by Rich Stoner, he explains that this skill is quickly diminishing from the minds of
high school and collegiate basketball players. He describes the jump shot as a
perfected skill in the NBA, giving pro players like Kevin Durant and Stephen Curry more
points per game. The pull-up jump shot is a hard shot to block and if we can get Emma
to perfect this skill, she will become a valued player to her team.

Day 1
Warm-Up 30 min
Dynamic stretch 10min Start off with jogging 2
down and backs then
follow with stretches
Shot warm up 10min Have Emma practice form
shooting: start at block,
then step back for a shot.
Continue this until 3-point
shot, and repeat at each of
the 5 spots
Stationary dribble 10min
Main Work-Out 75-80min
Dribble (on the move) 22min Continue from warm-up
but bring in more complex
dribble drills that will
improve Emma’s ball-
handling
 Stationary, then catch from 23min Make 5 from each spot
the pass jump-shots
1 (-2) dribble pull-ups 30-35min Start at the three-point line
and make 5 from each
spot
Cool down 10-15min
Free throws 5min Make 50
Static stretching 5min

Day 2 - Footwork
Warm-Up 30 min
Dynamic stretch 12min
Flow Shooting 10min Goal is to make 15
Light dribble 4min
One-two step 4min
Main Work-Out 70-75min
Suicides 10min
Jump stop 20min Helps Emma stop quickly
from moving in any
direction to establish a
ready position to shoot
Inside foot 1-2 step 20-25min Helps regain balance and
control when running from
different directions
Pivoting 20min Helps Emma gain
positional advantage and
prevents travelling calls
Cool down 10-15min
Free throws 5-10min Make 75
Static stretching 5min Mostly quads and
hamstrings

Day 3
Warm-Up 25min
Dynamic stretch 10min
Defensive slides 5min
Partner Passing Drills 10 min Chest pass, Overhead,
bounce passes, and fake
out to pass.
**Work on accuracy
Main Work-Out 65-70min
Feet Placement w/ cones 10min Helps with conditioning to
start practice off. Get in to
rhythm of where your feet
 should be (the cones)
when you shoot.
Run, Catch, shoot, 30min From half court run up to
rebound the top of the key, shoot,
and then rebound.
Catch, dribble move, pull- 25-30min Same concept as previous
up, rebound drill except perform a
crossover before shooting.
Cool down 10min
Free throws 5-10min Make 100
Static stretching 5min

Pivoting is an acquired skill where Emma keeps one foot on the ground while her
other foot moves in the air. This skill is necessary for when Emma stops dribbling the
ball and it cannot decide between passing to another teammate or shooting the ball. It
prevents the referee from calling a travelling foul and gives Emma the advantage of
maintaining balance while trying to dodge another player.
For the first workout we have dribbling as one of the exercises. In the warm up,
we have Emma doing stationary dribble drills (cross-over, font/back pulls, etc.). For the
main part of the session Emma will do more complex drills such as spider, behind-the-
back, scissors, & figure eights. After she gets a good feel for these drills, we’ll move on
to dribbling on the move. Emma will start on the baseline and then dribble to the 3
different spots (elbow of the free throw line, sideline at half court, & opposite end’s free
throw line elbow) performing a crossover dribble at each one. She will then repeat with
between-the-legs& behind-the-back.
For the third workout plan we have feet placement drills. We set cones for where
feet placement should be when shooting. Have the comes at a reasonable distance
from the goal around the top of the key. We have Emma running up from half-court, not
full speed, then she comes to a complete stop at the cones. When she has come to a
complete stop, she fake shoots in a controlled fashion.
Warming-up and cooling down are essential parts of working out. Warm-ups get
the muscles warm and flexible, ready for the intense workout about to follow, and cool-
downs “allows a gradual decrease.” If you were to stop cold turkey, not allowing your
heart rate to come don slowly, you could put yourself in a position to faint or feel sick
you. Each day has a different warm-up specific to what’s being worked on that day. For
day 1, we focus more on the shot and dribble because later we have Emma performing
the basics of a pull-up jumper. Day 2, we focus more on her footwork while handling the
ball. In Day 3’s warm-up, Emma works on defensive slides. This is to help get the blood
pumping and the legs warm for the jumpers she’s about to practice. It also helps with
footwork because on defense, if you’re footwork is off then your most likely getting
crossed-up. Same goes with jumpers, if your footwork isn’t good, then you’ll more than
likely fall on your face. Her final warm exercise for Day 3 is partner passing, this helps
with her aim/accuracy as well as readiness to receive the ball. While each day has a
different warm-up, we end each work-out the same way. Shooting free throws plays a
key role in winning games. We’re down by 1 with .3 seconds left but the opposing team
has sent Emma to the free throw line, will she be able to make them under pressure?
That’s why we’ve incorporated them, so she’s confident in her ability and will make them
under pressure. We also her have doing stretches to help slow down the build-up of
lactic acid as well as with injury prevention.

Bibliography
A. (2002). Living on the Edge: Breaking up to Break Down to Breakthrough Living on
the edge: Breaking up to break down to breakthrough. Healthy Living.
doi:10.4135/9781446220184
Bailey, A. (2017, October 02). NBA Power Rankings: Kobe Bryant and the 10 Most
Effective Pull-Up Jump Shots. Retrieved from
[Link]
the-10-most-effective-pull-up-jump-shots#slide0
Fryer, T. (2011, June 11). 10 Fundamentals for Proper Footwork. Retrieved from
[Link]
[Link]
Stoner, R. (2010). Where has the pull up jump shot gone? Retrieved from
[Link]