The Link Between Leg Strength and Basketball Shooting Accuracy

It Starts from the Ground Up

Ask most people what muscles you need for basketball shooting and they will point to the arms or wrists. But research consistently shows that lower body strength is the real predictor of shooting accuracy, not upper body strength.

This has massive implications for how young players should train.

The University of Kansas Study

A 2022 study by Cabarkapa and colleagues at the University of Kansas tested 17 basketball players on their one-rep maximum bench press (upper body) and back squat (lower body), then measured their shooting accuracy across free throws, two-point, and three-point shots.

The findings were striking. Back squat strength showed a significant positive correlation with shooting accuracy across all three shot types. Bench press strength? Almost no correlation at all (r = -0.04 to 0.14). Players with stronger legs were simply better shooters.

Why Legs Matter More Than Arms

The biomechanics of shooting explain why. A basketball shot is a kinetic chain that starts at the floor:

1. Legs generate force against the ground
2. Core transfers that energy upward through the torso
3. Arm guides the ball along the right path
4. Wrist and fingers provide the final direction and spin

The legs are the engine. The arms are the steering wheel. You can have perfect steering, but without engine power the shot falls short and mechanics break down.

When a player lacks leg strength, they compensate. They push from the shoulder, bring the ball behind their head, or lean forward. All of these compensations reduce accuracy and consistency.

Confirmation in Young Players

A 2026 study by Karaca specifically tested this in 8 to 12-year-old basketball players, which is especially relevant for youth development. The researchers measured free throw and jump shot performance alongside physical characteristics.

Key findings for young players:

• Lower limb explosive power (measured by vertical jump) correlated positively with both free throw and jump shot accuracy
• Core endurance (measured by plank hold) also correlated with shooting performance
• Body height predicted free throw accuracy (taller kids shoot closer to the rim relative to their release point)
• Playing experience predicted jump shot accuracy (more complex shots benefit from more practice time)

What This Means for Training

If your child wants to improve their shooting, here is what the research suggests:

• Develop leg strength progressively: Bodyweight squats, lunges, and jump exercises are perfect for younger players. No heavy weights needed until mid-teens.
• Build core stability: Planks, dead bugs, and bird-dogs strengthen the core that transfers power from legs to arms.
• Do not overtrain the arms: Bicep curls and arm exercises have their place in basketball fitness, but they will not improve shooting.
• Jump rope regularly: Develops leg power, coordination, and rhythm simultaneously.

Strength Training and Shooting: Timing Matters

A 2023 study from the same University of Kansas lab (Cabarkapa et al., 2023) examined what happens when players do resistance training immediately before shooting. The results are important for scheduling:

• Upper-body training caused a 9.9-11.8% drop in two-point and three-point shooting accuracy immediately afterwards
• Lower-body training had no significant effect on shooting accuracy
• The shooting mechanics (joint angles, release height) stayed the same in both cases — the issue was likely movement speed, not form
• The accuracy drop disappeared after just 30 minutes of rest

The practical takeaway: if you are combining strength work and shooting practice in the same session, do shooting first or allow at least 30 minutes between upper-body weights and shooting drills. Lower-body work can be done closer to shooting practice without concern.

Jump Shot Power: Research Confirms the Leg Connection

A biomechanical study from Poland (Struzik et al., 2014) measured the forces generated during jump shots and found that skilled players produce more lower-limb power during a jump shot than during a maximum vertical jump. This means well-trained shooters are fully utilising their leg strength in every shot. The study also found that landing forces during jump shots are over five times body weight — a reminder that leg strength is important not just for shooting power but also for injury prevention through controlled landings.

The Practical Takeaway

Next time your child says they want to improve their shooting, start with their legs. Can they hold a wall sit for 60 seconds? Can they do 20 bodyweight squats with good form? Can they land a jump softly and balanced?

Build the engine first. The steering will follow.