Video of a Foul Shot

DESCRIPTION-  Participant will begin by standing with feet shoulder width apart.  Left or right foot will be slightly in front of the other, depending if the individual is left or right handed (left handed then left foot slightly forward, right handed then right foot slightly forward.)  Shooting hand is the bent at a nintey degree angle, making the ball at should height.  Support arm rest against the side of the basketball to keep the ball in line.  As the person begins to shoot the ball, the elbow fully extends.  The support hand stays stationary while the shooting hand follows through.  Knees are slightly bent and then fully extended for momentum.

Stance of a Foul Shot

The Stance of a Foul shot is putting the body is proper position in order to shoot.  The shooting hand is behind the basketball while the guide hand is on the side.  Knees are slightly bent along with the arms.
Terminology-

Shooting hand-  Hand that is completing the shot and follow through
Guide Hand- The non-shooting hand.  Stays on side of the ball and is stationary.

Shoulder Joint-
(L)- isometric contraction
(R)- isometric contraction

Shoulder Girdle
(L)- isometric contraction
(R)- isometric contraction

Elbow and Radioulnar Joints
(L)- Flexion, Pronation.  (Concentric) Biceps Brachii, Brachialis, Brachioradialis, pronator teres.
                                      (concentric for pronation)- pronator teres, pronator quadratus
(R)- Flexion, Pronation.  (Concentric) Biceps Brachii, Brachialis, Brachioradialis, pronator teres.
                                      (concentric for pronation)- pronator teres, pronator quadratus
Wrist and Hand Joint
(L)- Extrension of the wrist. (concentric)- extensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum.
(R)- slight wrist abduction (radial deviation)- (concentric)- flexor carpi radialis, flexor pollicis longus, extensor carpi radialis brevis, extensor carpi radialis longus, extensor pollicis longus, extensor pollicis brevis, abductor pollicis longus.

Preparation Stance of Foul Shot

The feet are staggard when preparing to shoot a foul shot.  Shooting side foot is usually first.  The basketball is held at shoulder height and the arm is bent nintey degrees.  The knees are bent and ready to extend when the ball is shot.  The torso is straight and the eyes are looking at the target.  The palms are not touching the basketball, only the finger tips.  This will increase accuracy.

Shoulder Joint
(L)-Flexion (concentric)- anterior deltiod, upper pectoralis major
(R)-Flexion (concentric)- anterior deltiod, upper pectoralis major

Shoulder Girdle
(L)- elevation/upward rotation (concentric)- levator scapulae, serratus anterior, upper and middle trapezius, rhomboids.
(R)- elevation/upward rotation (concentric)- levator scapulae, serratus anterior, upper and middle trapezius, rhomboids.

Elbow and Radioulnar Joints
(L)- Flexion, Pronation- (concentric)- biceps brachii, brachialis, brachioradialis, pronator teres, pronator quadratus
(R)- Flexion, Pronation-(concentric)- biceps brachii, brachialis, brachioradialis, pronator teres, pronator quadratus

Wrist and Hand Joint
(L)- Extenstion of the wrist. (concentric)- extensor carpi ulanris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum, extensor indicis, extensor pollicis longus
(R)- Extensio of the wrist.(concentric) extensor carpi ulanris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum, extensor indicis, extensor pollicis longus

Movement of a Foul Shot

The player must generate force with his legs in order for the basketball to reach the basket.  At the same time the legs are extending, the shooting hand (left) is also extending to shoot the basketball.  The shooting elbow stays in close to the body and does not flare out.  The guide hand is only the make sure the basketball stays in linement with your shooting hand.

Shoulder Joint
(L)-Flexion  (C)- pectoralis major upper fibers, deltoid anterior fibers
(R)-Flexion  (C)-pectoralis major upper fibers, deltoid anterior fibers

Shoulder Girdle
(L)-elevation, upward rotation (C)- serratus anterior, trapezius upper middle lower fibers, rhomboids, levator scapulae.
(R)- elevation, upward rotation (C)- serratus anterior, trapezius upper middle lower fibers, rhomboids, levator scapulae.

Elbow and Radioulnar Joints
(L)- Extension, Pronation- (C)- pronator teres and quadratus, triceps brachii, anconeus
(R)- Flexion, then slight extension, Pronation- (concentric for flexion)- biceps brachii, brachialis, brachioradialis, pronator teres. (concentric for extension and pronation)- pronator teres and quadratus, triceps brachii, anconeus

Wrist and Hand Joint
(L)- Flexion of the wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- Concentric
(R)- Wrist and figers are extended.  Extensor carpi ularis, extensor carpi radialis brevis- Concentric.  Palmaris longus- eccentric

Follow Through of a Foul Shot

At this point in time, the ball has just been released from the players hand.  The shooting hand (left) should be pointing at the target.  The guide hand (right) is stationary.  The players legs are both fully extended and on the balls of his feet.  The eyes are always looking at the target in which the player is shooting.

Shoulder Joint
(L)-Flexion  (C)- pectoralis major upper fibers, deltoid anterior fibers
(R)-Flexion  (C)-pectoralis major upper fibers, deltoid anterior fibers

Shoulder Girdle
(L)-elevation, upward rotation (C)- serratus anterior, trapezius upper middle lower fibers, rhomboids, levator scapulae.
(R)- elevation, upward rotation (C)- serratus anterior, trapezius upper middle lower fibers, rhomboids, levator scapulae.

Elbow and Radioulnar Joints
(L)- Extension (full), Pronation 90 degrees-(concentric)- pronator teres, pronator quadratus, triceps brachii, anconeus.
(R)- Flexion, Pronation 45 degress (concentric)- biceps brachii, brachialis, brachioradialis, pronator teres and quadratus.

Wrist and Hand Joint
(L)-  Full flexion.  Palmaris longus, flexor carpi ulnaris- Concentric.  Extensor Carpi ulnaris- eccentric
(R)- Extension of the wrist.  Extensor Carpi Ulnaris, extensor carpi radialis brevis- Concentric

Recovery Phase of Foul Shot

After the foul shot is completed, the player is ready to react for a rebound.  The arms are slightly bent at the sides, and the legs are also slightly bent. 

Terminology-

Rebound-  When the balls hits the basketball hoop and bounces off, the players must react to retrieve the basketball.

Shoulder Joint-
(L)- isometric
(R)- isometric

Shoulder Girdle
(L)- isometric
(R)- isometric

Elbow and Radioulnar Joints
(L)- isometric, neutral
(R)- isometric, neutral

Wrist and Hand Joint
(L)- Wrist and hand are neutral- isometric
(R)- Wrist and hand are neutral- isometric


EXERCISE TO DECREASE INJURY AND IMPROVE PERFORMANCE- PUSH UP

The push up is an upper body exerise that also targets the abdominal region.  Completing 3 sets of 8-10 reps of a push up will increase the strength of your tricep, pectoralis major, and abdominal region of the body.  This will decrease change of injury when shooting the basketball, and also strengthen the muscles for more muscular endurance, thus enhancing the players performance.

Video of a Bounce Pass

DESCRIPTION- Person will begin by holding the basketball at waist height.  Feet are shoulder width apart with knees slightly bent.  As the person takes a step foward (either foot)  they will begin to fully extend both elbows at the same time.  As the elbows extend, the person will follow through with their step.  At this time the ball will be released and the thumbs will follow through facing the floor.  At this time the bounce pass is complete and the step can be fully completed, leaving the person in the beginning stance.