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Quadriceps · Intermediate

Slide Jump Shot

Basketball drill combining a lateral defensive slide, balanced gather, and vertical jump-shot action.

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Slide Jump Shot demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCoreShoulders

Equipment

Bodyweight

Sets × reps

4 × 5 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a low athletic stance with the feet apart and the hands ready in front of the chest.
  2. 02Shuffle laterally with quick, controlled steps while keeping the hips low.
  3. 03Plant the outside foot, gather the feet beneath you, and transition into a vertical jump.
  4. 04Reach both arms overhead as if releasing a jump shot and keep the torso balanced in the air.
  5. 05Land softly on both feet, reset the stance, and repeat in the opposite direction.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDefensive SlideRelated variationBasketball Shot JumpRelated variationLateral ShuffleRelated variationSquat Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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