Set-Up

- Three dribbles
- Approach free throw line
- Hold ball

Shoulder Girdle - Scapulothracic Retraction/ Adduction by the rhomboids - middle and lower trapezius

Shoulder joint- Stable during dribbling.

Shoulder joint muscles- Extension of glenohumeral, horizonatally abducted by the deltoid middle and posterior fibers, lattisimus dorsi, infraspinatus, and teres minor.

Elbow and Radioulnar joints- Flexion of elbow, contracting the biceps brachi, brachioradialis, brachialis

Hip Joint- Anterior pelvic rotation, contracting the satorius, rectus remoris, 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.

Stance

- Place right foot in center of foul line
- Place left foot shoulder width apart, slightly behind the right foot

The shoulder Girdle- Right scapulothoracic retraction ( adduction) by the rhomboids and middle/lower fibers of the trapezius and the left scapulothoracic protraction (abduction) by the pectoralis minor and serratus anterior.

Shoulder Joint-   Adducted and internal rotation by the pectoralis major lower fibers, sub scapularis, deltoid anterior fibers, lattisimus dorsi, and teres major. 

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Elbow and Radioulnar joints- Flexion of elbow. Neutral position of wrist. Contracting the biceps brachi, brachioradialis, brachialis 

Hip Joint- Anterior pelvic rotation, contracting the satorius, rectus remoris, 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.

Preperation

- Three more dribbles
- Bend knee's 45 degrees
- Place right hand in middle of basketball with fingers on the seems
- Place left on left side of basketball for support


Shoulder Girdle- Scapulothoracic evelvation by the trapezius upper/middle fibers, rhomboids, and levator scapulae.

Shoulder Joint-   Horizontally adducted and internal rotation by the pectoralis major lower fibers, sub scapularis, deltoid anterior fibers, lattisimus dorsi, and teres major. The deltoid anterior fibers are horizontally adducted isometrically 

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Elbow and Radioulnar joints- Flexion of elbow. Pronation of the forearm. Contracting the biceps brachi, brachioradialis, brachialis, pronator teres and pronator quadratus. 

Hip Joint- Anterior pelvic rotation, contracting the satorius, rectus remoris, 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.

Action

( Yes I made it... swish.)
- Flex both calves and quads to explode towards basket
- Extend right arm towards basket
- Push ball towards the basket


 Shoulder Girdle - Scapulothoracic elevation by the trapezius upper/middle fibers, rhomboids, and levator scapulae

Shoulder Joint-  Right shoulder joint is horizontally adducted and internal rotation by the pectoralis major lower fibers, sub scapularis, deltoid anterior fibers, lattisimus dorsi, and teres major.The Deltoid anterior fibers are horizontally adducted isometrically. The Left shoulder joint is slightly horizontally abducted.

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Elbow and Radioulnar Joints- Flexion of elbow. Extension of the wrist. The right forearm is pronated using the pronator teres and quadratus.. Contracting the biceps brachi, brachioradialis, brachialis, pronator teres and pronator quadratus. 

Hip Joint- Posterior pelvis rotation. Extension of semitendinosus, semimembranosus, biceps femoris and gluteus maximus.

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

Follow Through

- Follow through with right wrist extention
- Lower your body by extending your calve muscles and contracting your hamstrings

Shoulder Girdle - Scapulothoracic elevation by the trapezius upper/middle fibers, rhomboids, and levator scapulae.

Shoulder Joint-  Shoulder joint is in flexion concentrically contracting the pectoralis major upper fibers and deltoid anterior fibers.

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Elbow and Radioulnar Joints- Elbow is in extension by triceps brachi long, lateral and medial heads, and anconeus

Hip Joint- Posterior pelvis rotation. Extension of semitendinosus, semimembranosus, biceps femoris and gluteus maximus.

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