Kinesiology Basketball Blog

Kinesiology Blog

Basketball- Jump Shot, Rebound Chest Pass

Jump Shot

Stance/Preperation

Stand with knees bent and feet paralell to each other underneath the shoulders. Slightly bend your waist as you grip the top of the ball with your dominant hand and hold the side of the ball with your non dominant hand using it more of a guide.

Shoulder Girdle -

Activation- Eccentric

Movement- Depression

Muscles-

Shoulder Joint

Activation- Eccentric

Movement- Interina Rotation

Muscles- Latissimus dorsi, teres major, pectoralos major, posterior deltoid

Elbow and radioulnar Joints-

Activation- Concentric

Movement- Flexion

Muscles- Biceps brachii, brachialis, Brachioradialis

Wrist-

Activation- Concentric

Movement- Extension

Muscles- Extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis longus, extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis, abductor pollics longus

Hand-

Activation- Concentric

Movement- Flexion of fingers and thumb, opposition

Muscles- Flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus,



Movement

Continue flexing your knees as you squat down more with your waist leaving your feet paralell to each other underneath the shoulders. As you bring the ball up, flex your elbow with your dominant hand under the ball and flex a little less with your non dominant hand positioning the ball above your head as you line up your shot

Shoulder Girdle-

Activation- Concentric

Movement- Upward Rotation

Muscles-

Shoulder Joint-

Activation- Concentric

Movement- Flexon

Muscles- Anterior deltoid, upper pectoralis major

Elbow and radioulnar Joints-

Activation- Concentric

Movement- Flexion

Muscles- Biceps brachii, brachialis, Brachioradialis

Wrist-

Activation- Concentric

Movement- Extension

Muscles- Extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis longus, extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis, abductor pollics longus

Hand-

Activation- Concentric

Movement- Flexion of fingers and thumb, opposition

Muscles- Flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus,

Follow Through

As you release the ball you extend your knees ugenerating the force to the ball and jump. extend your arms flexing with your dominant wrist and extending both arms, point your dominant hand at the net guiding the ball with your non dominant hand as you release the ball from your hands and into the basket.

Shoulder Girdle-

Activation- Eccentric

Movement- Upward Rotation

Muscles-

Shoulder Joint-

Activation- Eccentric

Movement- Flexon

Muscles- Anterior deltoid, upper pectoralis major

Elbow and radioulnar Joints-

Activation- Eccentric

Movement- Extension

Muscles- Triceps brachii, anconeus,

Wrist-

Activation- Eccentric

Movement- Flexion

Muscles- Flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus

Hand-

Activation- Eccentric

Movement- Extension of fingers and thumb, reposition

Muscles- Extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis

Jumpshot Drill

Description-

Have a partner help you in this drill by standing underneath the basket and rebound the balls to you as you do the drill. You start off right next to the base line and begin to shoot your jump shots. As soon as you release your first shot, you run to the next position a little behind the foul line and to the right. The you run to the next position a little left to and behing the foul line. Then you run to the final position th the left of the basket a little inside the three point line near the base line. Repeat this drill back and forth.

Rebound

Stance/Preperation

Flex your knees and keep your feel underneath of your shoulders. Keep your arms flexed as you prepare to move them over your head in order to catch the ball. Keep your kneck flexed backwards and keep your eyes on the rim to prepare for the missed shot.

Shoulder Girdle-

Activation- Eccentric

Movement- Depression

Muscles-

Shoulder Joint-

Activation- Eccentric

Movement- Abduction

Muscles- Latissimus dorsi, teres major, lower pectoralis major

Elbow and radioulnar Joints-

Activation- Concentric

Movement- Flexion

Muscles- Biceps brachii, brachialis, Brachioradialis

Wrist-

Activation- Eccentric

Movement- Abduction

Muscles- Flexor carpi radialis, extensor carpi radialisbrevis, extensor carpi radialis longus, flexor pollics longus, extensor pollics brevis, abductor pollics longus,

Hand-
Activation- Eccentric

Movement- Extension of fingers and thumb, reposition

Muscles- Extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis

                                                                       Movement

 

Jump up and extend your kees straight up. Keep your arms flexed and move them to the direction that the ball will bounce off the rim or back board. Continue to flex your kneck backwards keeping your eye on the ball and preparing for where it is about to land.

Shoulder Girdle-

Activation- Concentric

Movement- Elevation

Muscles-

Shoulder Joint-

Activation- Concentric

Movement- Flexon

Muscles-  Anterior deltoid, upper pectoralis major

Elbow and radioulnar Joints-

Activation- Concentric

Movement- Flexion

Muscles- Biceps brachii, brachialis, Brachioradialis

Wrist-

Activation- Eccentric

Movement- Abduction

Muscles- Flexor carpi radialis, extensor carpi radialisbrevis, extensor carpi radialis longus, flexor pollics longus, extensor pollics brevis, abductor pollics longus,

Hand
Activation- Eccentric

Movement- Extension of fingers and thumb, reposition

Muscles- Extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis



Follow Through

Jump up extending your knees. Extend your arms from the previous position and keep them above your head. As the ball comes to you flex your hands and wrists together on the ball maintaining a firm grip as you hold the ball and land down on the ground with it.

Shoulder Girdle-

Activation- Cocentric

Movement- Elevation

Muscles-

Shoulder Joint-

Activation- Eccentric

Movement- Flexion

Muscles-  Anterior deltoid, upper pectoralis major

Elbow and radioulnar Joints-

Activation- Eccentric

Movement- Extension

Muscles- Triceps brachii, anconeus

Wrist-

Activation- Eccentric

Movement- Flexion

Muscles- Flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus

HandActivation- Concentric

Movement- Flexion of fingers and thumb, opposition

Muscles- Flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus,



Rebound Drill

Description

Have a partner shoot the ball as you begin the drill underneath the basket. As your partner shoots the ball, jump and grab the bebound and immediately throw it back to him as fast ys you can. have your partner shooting try to position the ball differently each shot weather in be to the left or right or infront of the basket to keep you better prepared as continue to jump and catch the rebounds as fast as you can.

Chest Pass

Stance/Preperation

Keep your knees flexed with your dominant foot a little in front of the other. Flex your elbows backwards as you hold the ball. Keep your shoulders shewed a little forward to the direction of your dominant hand, and look at the direction you are about to throw to.

Shoulder Girdle-

Activation- Eccentric

Movement- Depression

Muscles-

Shoulder Joint-

Activation- Concentric

Movement- Internal Rotation

Muscles- Latissimus dorsi, teres major, pectoralos major, posterior deltoid

Elbow and radioulnar Joints-

Activation- Concentric

Movement- Flexion

Muscles- Biceps brachii, brachialis, Brachioradialis

Wrist-

Activation- Concentric

Movement- Flexion

Muscles- Flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus

Hand-Activation- Concentric

Movement- Flexion of fingers and thumb, opposition

Muscles- Flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus,



                                                                           Movement

Step forward with your dominant foot flexing your dominant leg and extending your non dominant leg. keep your elbows flexed with your wrists extended with the ball slightly in front of your dominant foor. Bend your waist slightly forward as you move to pass.

Shoulder Girdle-

Activation- Concentric

Movement- Elevation

Muscles-

Shoulder Joint-

Activation- Eccentric

Movement- Internal Rotation

Muscles-Latissimus dorsi, teres major, pectoralos major, posterior deltoid

Elbow and radioulnar Joints-

Activation- Concentric

Movement- Flexion

Muscles- Biceps brachii, brachialis, Brachioradialis

Wrist-

Activation- Concentric

Movement- Extension

Muscles- Extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis longus, extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis, abductor pollics longus

Hand-Activation- Concentric

Movement- Flexion of fingers and thumb, opposition

Muscles- Flexor digitorum superficialis, flexor digitorum profundus, flexor pollics longus,


Follow Through

Keep your dominant foot flexed and your non dominant extended back behind you as you extrt the force through your hips to your arms as you extend them forward. As you finish throwing the ball extend your wrists outwards throwing the ball to your teammate as they catch it at their chest.

Shoulder Girdle-

Activation- Eccentric

Movement- Abduction

Muscles-

Shoulder Joint-

Activation- Eccentric

Movement- Diagonal adduction

Muscles- Pectoralis major, anterior deltoid, coracobrachialis

Elbow and radioulnar Joints-

Activation- Eccentric

Movement- Extension

Muscles- Triceps brachii, anconeus

Wrist-

Activation- Eccentric

Movement- Extension

Muscles- Extensor carpi ulnaris, extensor carpi radialis, extensor carpi radialis longus, extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis, abductor pollics longus

HandActivation- Eccentric

Movement- Extension of fingers and thumb, reposition

Muscles- Extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollics longus, extensor pollics brevis



Chest Pass Drill

Description

Grabb a partner and line up at the base line facing each other about ten yards away.  You both begin to shoffle your feet at the same time trying to keep the same speed and distance as each other. Chest pass the back and forth as fast as possible shuffeling from base line to base line.