The main latissimus dorsi muscles of the center must be developed so as to stand in the basket. Just like Pierce, who is not tall, he can fight hard. Because his back is muscular. Practice pull-ups first, followed by abdominal muscles, which determine your explosive power in the basket. Because you are exhausted in the process of physical contact, you may not be able to jump. And those big fat people who play hanging, not only jump high. Lift your legs, then your chest muscles. You should practice push-ups, you should practice wide hands and narrow hands. Finally, we should practice some movements with dumbbells.