Cattle Bell Raises-
           This activity is great for developing strength in the shoulder joint. The cattle bell has a handle on the top of it to allow the athlete to pull the weight upwards and lift it above their head. Completing reps with this piece of equipment will provide strength increases to the major muscles of the shoulder joint as well as strengthening the stabilizer muscles associated with the joint. This is a good exercise for my action because a strong and stable joint will make for a more successful shot attempt at the free throw line.

Pushing a Sled with Weight-

            This activity is great for developing lower body strength as well as core and shoulder strength. This exercise requires you to use your legs as the driving force to get the sled moving. This is a great way to strengthen all the muscles in your legs and can also serve as an endurance activity based on how long and far the sled is pushed. This activity also works your core muscles as you need to keep the sled stable and focus the force of your pushing through your legs, up the core, and out to the sled. This activity is great for my movement because it strengths the core as well as legs and provides the athlete with a strong base for taking the free throw. The stronger the base, the more power and elevation the shoot will get. 

Fireman Carry-

            This activity focuses on the athlete’s ability to stabilize the person on their back, and successfully walk or run with that person to a desired location. This activity is great because it works on both strength and endurance of the lower body. The hamstrings and quads are called upon to provide stabilization as well as the power necessary to transport port the person from point A to point B. This activity is great for my movement because it strengthens the lower body of the athlete and allows for a strong base for taking the foul shot. The stronger the base for the athlete, the better the leverage off the floor will be when taking the shot.

Expert Video

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.