Routine and Set

General Instructions:  Foul shots are important in basketball because it is a time where there is no defender and it takes extreme concentration.  Everyone has their own game routine for their preparation before making the shot. A simple technique to warm you put prior to shooting is the following- Dribble ball in front of you three times. While dribbling move/shake your legs to get warmed up.

Shoulder Girdle:  While dribbling the basketball your dominant abduct(protraction) using your serratus anterior and pectoralis minor as you push the ball towards the ground and adduction (reaction) using your rhomboids and middle and lower fibers of your trapezius as your shoulder/arm recoil to recieve the ball from the bounce.
Shoulder Joint: Concentric and eccentric contractions will allow for horizontal abduction and adduction of the shoulder joint to dribble the basketball.  These contractions will be caused as by the pushing and recieving of the ball.
Elbow/ Radioulnar:  Concentric contraction of biceps brachii, brachialis, and brachioradialis to flex the elbow as you recieve the ball from the bounce and concentric contraction of the triceps brachii and anconeus muscles.
Hip Joint/ Pelvic Girdle:  Slight flexion of the pelvic girdle allows that shoulder width stance, sitting back in the heels of your feet position.
Knee Joint:  When dribbling your knees will be warming up as well therefore you will have multiple flexion and extension of the knee joints to warm up those muscles for the actual shot.  When flexing your knee on the lowering phase you will be using your rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis.  When extended you will need the same muscles however it'll be a concentric contraction.