Foul Shot Video

Drill #1- (Upper Body) Arm Curl

How to:  When standing in the standing position, holding the dumbbell with your palms up, the dumbbell is lifted until the elbow is completely flexed and then returned to the starting position.  When choosing the appropriate weight for the curls you need to be able to control each movement.  If you choose a lower weight, complete more reps in each set.  If you choose a higher weight, complete less reps in each set.

Drill #2- (Core) Abdominal Curl-up

Core exercises are important in order to maintain a strong body, specifically the body's pelvis and torso area. This area is a base of strength that stretches out to the abdomen, lower back and hips.

How to:  From the supine position, lying on the floor, forearms crossed and lying across the chest.  Flex knees at approximately 90 degrees along with the hips flexed as well.  Flex your trunk up to the curl-up position and continue repeatedly until exhaustion or have a numerical value for each set.

Drill #3- (Lower Body) Standing Lunges

Lunges are very important for the lower extremities of your body and can be used for many types of activities especially are important for activities including jumping.  As you can see in the movement phase of the foul shot the jumping and power to get the ball to the basket was solely the power of the leg muscles.

How to:  Slowly step forward with one leg allowing both knees to flex so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor, or close to the floor. Then, slowly push off with forward leg to return to the starting position. If this movement is too difficult to perform due to weakness, do not perform the full movement.  By doing these lunges slowly, you can increase the intensity.