When you perform a step up exercise, your legs' movement resembles that of running or jogging. The benefits include increased strength of leg muscles and bones. You increase your stamina of walking, running or jogging. You tend to tire less by standing, walking or running for long durations. You lose fat from the legs and strengthen the muscles. This helps stetch out this hip and increase ROM. It helps the athlete remember to flex the knee during the driving phase of the lay up.
Tuesday, December 14, 2010
B Skips
Repeating this exercise consistently makes you faster through technique and teaches the hamstring to react properly and prevent injuries. Also, with incorporating the arm going up on each knee raise, teaches the athlete which leg to jump off of when performing a lay up. Doing this drill helps the person have an automatic response of jumping off of the inside leg and the person using the correct hand.
Squat Jumps
Squat Jumps are a good drill to improve strength and power performance. Also the most important thing is the landing. A proper landing prevent injuries from occuring. By strengthening the outer hips muscles and teaching the athlete to be aware of the position of the lower body upon landing will significantly reduce the likelihood of entering such a poor position. Also, easing into the hell of the feet is important, when landing on a flat foot, the athlete puts a lot of pressure on their knee resulting in ACL sprains and meniscus problems.
Tuesday, October 5, 2010
Approach Phase
Find an angle to the basket and run towards the hoop.
Shoulder Girdle: Scauplothoracic abduction and adduction by the seratus anterior, the trapezius upper fibers, trapezius lower fibers, and rhomboids.
Shoulder Joint: Internal rotation and External Rotation.
Elbow and Radioulnar Joint: Flexion of the elbow where the ball is being dribbled.
Knee Joint: Flexion of the knee by the biceps femoris, popliteus, semimembranous, and semitendinosos. Contraction of the vastus intermedius, lateralis, and medialis.
Shoulder Girdle: Scauplothoracic abduction and adduction by the seratus anterior, the trapezius upper fibers, trapezius lower fibers, and rhomboids.
Shoulder Joint: Internal rotation and External Rotation.
Elbow and Radioulnar Joint: Flexion of the elbow where the ball is being dribbled.
Flexion of elbow, contracting the biceps brachi, brachioradialis, brachialis. Bilateral supination and pronation when the ball is being dribbled.
Hip Joint: (adduction) - movement of the femur in the frontal plane medially toward the midline. Anterior pelvic rotation, contracting the satorius, rectus femoris, psoas major and minor, and tensor facia latae.Knee Joint: Flexion of the knee by the biceps femoris, popliteus, semimembranous, and semitendinosos. Contraction of the vastus intermedius, lateralis, and medialis.
Loading Phase
Plant the inside foot towards the basket slowing your speed down, but creating momentum for the jump.
Shoulde Girdle: Scapulothoracic stabilization at the subclavius muscle and abduction at the serratus anterior and pectoralis minor of the dominant arm.
Shoulder Joint: Maintain internal rotation of the dominant arm and hold position.
Elbow and Radioulnar joints: Bilaterally flex elbows contracting the biceps brachii, brachialis, and brachioradialis.
Hip Joint: Anterior pelvic rotation, contracting the satorius, rectus remoris, psoas major and minor, and tensor facia latae.
Knee Joint: Flex both knees by the biceps femoris, popliteus, semimembranous, and semitendinosis. Contraction of the vastus intermedius, lateralis, and medialis.
Shoulde Girdle: Scapulothoracic stabilization at the subclavius muscle and abduction at the serratus anterior and pectoralis minor of the dominant arm.
Shoulder Joint: Maintain internal rotation of the dominant arm and hold position.
Elbow and Radioulnar joints: Bilaterally flex elbows contracting the biceps brachii, brachialis, and brachioradialis.
Hip Joint: Anterior pelvic rotation, contracting the satorius, rectus remoris, psoas major and minor, and tensor facia latae.
Knee Joint: Flex both knees by the biceps femoris, popliteus, semimembranous, and semitendinosis. Contraction of the vastus intermedius, lateralis, and medialis.
Driving Phase
Use the momentum from the loading phase and drive up into the basket.
Shoulder Girdle: Scapulothoracic elevation and upward rotation by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids of the dominant side. The non-dominant side uses subclavius muscle and stabilizes.
Shoulder Joint: Abduction and Flexion at the glenohumeral joint aroudn the mediolateral axis.
Elbow and the Radiounlar joints: Maintain flexion of the non-dominant side and the Extend the dominant hand.
Hip Joint: Extension of the non-dominant side by the semitendinosus, semimembranous, and the biceps femoris. Flexion of the dominant side by the psoas major and minor, iliacus, sartorius, and rectus femoris.
Knee Joint: Flex the dominant knee by the biceps femoris, popliteus, semimembranous, and semitendinosos.Extend the non-dominant side by rectus femoris muscle.
Shoulder Girdle: Scapulothoracic elevation and upward rotation by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids of the dominant side. The non-dominant side uses subclavius muscle and stabilizes.
Shoulder Joint: Abduction and Flexion at the glenohumeral joint aroudn the mediolateral axis.
Elbow and the Radiounlar joints: Maintain flexion of the non-dominant side and the Extend the dominant hand.
Hip Joint: Extension of the non-dominant side by the semitendinosus, semimembranous, and the biceps femoris. Flexion of the dominant side by the psoas major and minor, iliacus, sartorius, and rectus femoris.
Knee Joint: Flex the dominant knee by the biceps femoris, popliteus, semimembranous, and semitendinosos.Extend the non-dominant side by rectus femoris muscle.
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