Wednesday, October 6, 2010

Movement

General Instruction:  When you have completed your preparation to shoot your foul shot, you will drop your body down slightly in your preparation stance and come up using the power in your legs to shoot the ball up and arched to get that basketball toward the basket. You may use a jump in this step if your legs do not have the power you need to properly get the ball at the basket. As you shoot the ball you will need to extend your (bilateral) arms, and snap your wrists to maintain that arch and push toward the basket.

Shoulder Girdle:  Since your shoulder joints are bilaterally flexed with flexion of your elbows your shoulder girdle is what is holding those arms in the air.  Your shoulder girdle will elevate as you extend the arms to push the ball toward the basket and stablize and keep those arms in the air.  To elevate your shoulder girdle your rhomboids, upper/middle trapezius, and your levator scapulae will be activated.
Shoulder Joint:  As your shoulder girdle elevates your arms for the shot your shoulder joint will be flexed as you are pushing and releasing the ball up and towards the basket.  If right handed, your dexter shoulder joint will be fully flexed with elbow extension and your sinster shoulder joint will be flexed with elbow flexion but more relaxed beacause this is your "guide" arm.  The muscles used in flexion will be pectoralis major upper fibers and deltoid anterior fibers.
Elbow/ Radioulnar Joint:  While shooting the basketball your shoulders will flex as your elbows extend to push the ball toward the basket.  This extension is caused by the activation of the triceps brachii and anconeus muscles.   Your radioulnar joint will still be pronated so your pronator teres and pronator quadartus is still activating.
Hip Joint/ Pelvic Girdle:  Flexion and slight anterior pelvic rotation will allow for that good base support before making the jump.  During hip flexion you will eccentrically contract your gluteus maximus, semimembranosus, semitendinosus, and biceps femoris.  As you jump, you will use those same muscles concentrically to accelerate throughout the jump.
Knee Joint:  Flexion of the knee pre jump, causes eccentric contraction of the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis which all comprised your quadriceps.  When jumping to make the shot you will be extended the knee while using the same muscles but concentrically contracting them.

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