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.

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.

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.

Reaction Phase

When close enough to the basket you can now perform the lay up.




Shoulder Girdle:  Maintain 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: Maintain abduction and Flexion at the glenohumeral joint aroudn the mediolateral axis.


Elbow and the Radiounlar joints: Maintain flexion of the non-dominant side but lessen the angle and Extension of 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: Start to extend the dominant knee as well as maintaing extension of the non-dominant side by rectus femoris muscle.

Follow Through

Release the ball out of your hands against the backboard or directly into the hoop.


Shoulder girldle: Maintain scapulothoracic elevation and upward rotation of the non dominant arm maintain stabilzation in the subclavius muscle.


Shoulder Joint: Flexion of the shoulder joint.


Elbow and Radioulnar joints: Continuing extending the non-dominant hand towards the floor, while also extending the dominant arm towards the rim.


Hip Joint: Anterior pelvic rotation, contracting the satorius, rectus femoris, psoas major and minor, and tensor facia latae.


Knee Joint: Concentric contraction by extension of the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.

Landing

Prepare yourself for after the layup when you end up landing on the ground.


Shoulder Girdle: Scapulothoracic depression and downward roatation by the pectoralis minor and lower trapezius and stabilazation by the subclavius.


Shoulder Joint: Bilateral extension and adduction.


Elbow and Radiolunar Joints: Bilateral extension of the elbow.


Hip Joint: Posterior pelvic tilt.


Knee Joint: flexion of the knees. Eccentric contraction  of the hamstrings, which include the biceps femoris, semimembranous, semitendinosus.