A day after finishing the jump shots, my knees felt tender. I was shooting on concrete, so I imagine that the impact of the concrete had something to do with it. I was wearing running shoes for the activity, but next time I’ll likely switch over to real basketball shoes. If I bend my knees more on impact, I can stop the wear and tear on my knees. And In this activity, you will again work on the biomechanics of your jump shot or your running stride. Complete either the jump shot training program or the long-distance running program in the knowledge article. (Choose only one of the workouts.) Your workout will begin with a warm-up and end with a cooldown.