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.

Stance of the Bounce Pass

In the stance of the bounce pass, the ball is held around waist height.  The player is ready for movement with his or her knees slightly bent.  The hands are at the sides of the ball and the head is looking at the target.

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

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

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)- Neutral, isometric
(R)- Neutral, isometric

Preparation Stance of Bounce Pass

The ball is around your belly button at this time.  You are getting ready to extend your arms to start the pass.  The feet are usually staggard preparing yourself to take a step forward.  The hands are placed on the sides of basketball for maximum comtrol on the ball.  thumbs are at the top for more accuracy.

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

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

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)- Slightly extended wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- eccentric contraction
extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis- concentric
(R)- Slightly extended wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- eccentric contraction
extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis- concentric

Movement of Bounce Pass

During the movement phase of the bounce pass, you must generate force to the ball.  In order for this to happen, the player must take a step and fully extend the arms at the same time.  This will generate momentum on the basketball.  It does not matter if you step with your right or left foot first, what ever is appropriate for the player at that time.  Your head is looking at the target in which you are passing the basketball to.

Terminology-


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

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

Elbow and Radioulnar Joints
(L)-  Full extension, Pronation (c)- pronator teres, pronator quadratus, triceps brachii, anconeus
(R)- Full extension, Pronation (c)- pronator teres, pronator quadratus, triceps brachii, anconeus

Wrist and Hand Joint
(L)- Slightly extended wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- eccentric contraction
extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis- concentric
(R)- Slightly extended wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- eccentric contraction
extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis- concentric

Follow Through of a Bounce Pass

At this point in the bounce pass, the ball has left your hands and your arms are fully extended.  Your thumbs are facing down after the release of the ball for accuracy.  Your palms are open and fingertips are extended to get the maximum force on the ball.  At this point your step is complete and feet are even.

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

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

Elbow and Radioulnar Joints
(L)-  Full extension, Pronation (c)- pronator teres, pronator quadratus, triceps brachii, anconeus
(R)- Full extension, Pronation (c)- pronator teres, pronator quadratus, triceps brachii, anconeus

Wrist and Hand Joint
(L)- Slightly extended wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- eccentric contraction
extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis- concentric
(R)- Slightly extended wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- eccentric contraction
extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis- concentric

Recovery Phase of Bounce Pass

At the completion of a bounce pass, your arms are at your sides and ready to react to the basketball.  Your knees are bent so your body is always ready to move.

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

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

Elbow and Radioulnar Joints
(L)- extension, Pronation (isometric)
(R)- extension, Pronation (isometric)

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

EXERCISE TO PREVENT INJURY AND INCREASE PERFORMANCE- OVERHEAD TRICEP EXTENSION

When completing a bounce pass, most of the force is generated from the tricep muscle.  Increasing the strength in the tricep muscle will increase the velocity on the pass and cover more distance if needed.  This exercise can be done twice a week.  3 sets each consisting of 8-12 reps. 

Video of Defensive Slide

 

DESCRIPTION-  During a defensive slide, feet are slightly wider then shoulder width.  Knees are bent at about a 45 degree angle.  With this type of slide you never want your feet to cross or touch.  In a defensive slide, you can move to your right or left.  To move left, the player will take a small step directly to the left with the left foot.  Once the left foot touches the floor, the right right can then follow.  All of the movements in this slide take place within the frontal plane.  The arms are also slightly bent and stay within the frontal plane.

Terminology-

Frontal Plane- Directly to the left or the right of the player. 

Stance of a Defensive Slide

The stance of a defensive slide is both feet parallel with knees slightly bent.  The arms are out to the slide also slightly bent.  Your torso is straight and shoulders are always over your feet staying well balanced.

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

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

Elbow and Radioulnar Joints
(L)- Extension, supination- (concentric) biceps brachii, triceps brachii, supinator, anconeus
(R)- Extension, supination- (concentric) biceps brachii, triceps brachii, supinator, anconeus

Wrist and Hand Joint
(L)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric
(R)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric

Preparation Stance of Defensive Slide

In the preparation phase of a defensive slide, you are always ready to move.  Both knees are bent and your body weight is on the balls of your feet.  At this point you are ready to move in any direction.  Arms are always bent and active, ready to deflect the basketball from the oponent.

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

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

Elbow and Radioulnar Joints
(L)- Extension, supination
(R)- Extension, supination

Wrist and Hand Joint
(L)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric
(R)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric

Movement of a Defensive Slide

In this example, the player is moving to his left for the defensive slide.  You must push off of your right foot while moving your left leg to the left.  Your shoulders are always over your body so you stay well balanced. Knees are always bent so you are ready to move.  It is important to never let your feet touch while completing the slide.  The hands are always bent and active.

Terminology-

Active- ready to deflect or knock away a basketball pass or shot.

Shoulder Joint-
(L)- external rotation (concentric)- infraspinatus, teres minor
(R)- external rotation  (concentric) infraspinatus, teres minor

Shoulder Girdle
(L)- adduction (retraction)- middle and lower trapezius, rhomboids.
(R)- adduction (retraction)- middle and lower trapezius, rhomboids.

Elbow and Radioulnar Joints
(L)- Extension, supination- (C)- biceps brachii short head, triceps brachii(long, lateral, medial head), supinator, anconeus
(R)- Extension, supination- (C)- biceps brachii short head, triceps brachii(long, lateral, medial head), supinator, anconeus

Wrist and Hand Joint
(L)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric
(R)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric

Defensive Slide Follow Through

At this point in the defensive slide, you just completed your movement to the right or left.  After both feet are on the floor, your weight is evenly distributed between both legs and  you are on the balls of your feet.  You never want to be flat  footed when in a defensive slide.
Terminology-
Flat footed- weight on the heels of your feet, not properly ready to move.

Shoulder Joint-
(L)- external rotation (concentric)- infraspinatus, teres minor
(R)- external rotation  (concentric) infraspinatus, teres minor

Shoulder Girdle
(L)- adduction (retraction)- middle and lower trapezius, rhomboids.
(R)- adduction (retraction)- middle and lower trapezius, rhomboids.

Elbow and Radioulnar Joints
(L)- Extension, supination- (C)- biceps brachii short head, triceps brachii(long, lateral, medial head), supinator, anconeus
(R)- Extension, supination- (C)- biceps brachii short head, triceps brachii(long, lateral, medial head), supinator, anconeus


Wrist and Hand Joint
(L)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric
(R)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric

Defensive Slide Recovery Phase

At the recovery of a defensive slide, both feet are on the floor with your body weight evenly distributed.  Knees are bent and you are ready to move in any direction.  Hands are active and arms are slightly bent, ready to deflect the ball.

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

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

Elbow and Radioulnar Joints
(L)- Extension, supination- (concentric) biceps brachii, triceps brachii, supinator, anconeus
(R)- Extension, supination- (concentric) biceps brachii, triceps brachii, supinator, anconeus

Wrist and Hand Joint
(L)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric
(R)- Slight Supination of the wrist.  Extensor Carpi radialis-Eccentric, Extensor Indicis, extensor pollicis, abductor pollicis- concentric

EXERCISE TO INCREASE PERFORMANCE AND PREVENT INJURY-  LUNGE

A defensive slide requires strength in all of the legs muscles.  Lunges will increase the muscular strength and endurance in all of those muscles.  This exercisde can be done twice a week.  As a result, the player will be faster and less fatigued when completing the defensive slide.