Stance Phase

Athlete is standing with their knees slightly flexed

Feet are shoulder width apart

Hands are up at chest level and bilateral

Palms are facing each other with thumbs up, pointing at shoulders

Elbows adducted, making them perpendicular to trunk

Ball held 3 to 6 inches from chest

STANCE PHASE MUSCLE ACTIVATION 

JOINT	ACTION	MUSCLE	CONTRACTION TYPE
SHOULDER GIRDLE	Horizontal Adduction	Pectoralis major, anterior deltoid	Concentric
ANKLE	Slight Dorsiflexion	Peronius tertius, Extensor hallucis longus, Tibialis anterior	Concentric
KNEE	Flexion	Biceps femoris, Popliteus	Concentric
HIP	Slightly Flexed	Iliacus, psoas major & minor, rectus femoris, sartorius	Concentric
TRUNK	--------------------------	Rectus Abdominus	Isometric
ELBOW	Flexion	Biceps Brachii, Brachialis	Concentric
WRIST	Flexion		Isometric
NECK	--------------------------	Rectus capitus	Isometric

STANCE PHASE SPORT SPECIFIC EXERCISES 

Holding a 2 lbs medicine ball in stance

Hold for 10 seconds

Rest for 3-5 seconds

Repeat 4 more times = 1 set

Do 3 sets

Preperation Phase

Same position as stance phase

Bring the ball back to chest so it touches the midline.

Trunk leaning forward by flexing at the hip joint.

Lift leg in preparation for a forward step. The knee on leg lifted should be superior to opposite knee.

PREP PHASE MUSCLE ACTIVATION 

JOINT	ACTION	MUSCLE	CONTRACTION TYPE
SHOULDER GIRDLE	-------------------------	Pectoralis major, anterior deltoid,	Isometric
ANKLE	-------------------------	Peronius tertius, Extensor hallucis longus, Tibialis anterior	Isometric
KNEE	Slight Flexion	Biceps femoris, Popliteus	Concentric
HIP	Slightly Flexed	Iliacus, psoas major & minor, rectus femoris, sartorius	Concentric
TRUNK	Flexion	Rectus Abdominus	Concentric
ELBOW	Flexion	Biceps brachii, Brachialis	Concentric
WRIST	-------------------------		Isometric
NECK	-------------------------	Rectus capitus	Isometric

PREP PHASE SPORT SPECIFIC EXERCISES 

Lying supine and bringing 2 lbs medicine ball back and forth from chest

10 reps= 1 set

Do 5 sets, resting 10 seconds between sets

Movement Phase

Step forward with opposite you have recieved ball from*

Extend arms at elbow

Snap wrists and end with thumbs inferior  to remaining phalanges

Upper-body leaned forward towards target

*If you haven't recieved ball then the step forward is with dominant foot

MOVEMENT PHASE MUSCLE ACTIVATION 

JOINT	ACTION	MUSCLE	CONTRACTION TYPE
SHOULDER GIRDLE	Protraction	Serratus anterior, Pectoralis minor	Concentric
ANKLE	Plantar flexion	Gastrocnemius, Soleus	Concentric
KNEE	Slight extension	Rectus femoris, Vastus muscles	Concentric
HIP	Extension	Gluteus maximus, Biceps femoris	Concentric
TRUNK	Slight Flexion	Rectus Abdominus	Concentric
ELBOW	Extension	Triceps Brachii Long, lateral, medial	Concentric
WRIST	Extension		Concentric
NECK	-----------------------	Rectus capitus	Isometric

MOVEMENT PHASE SPORT SPECIFIC EXERCISES 

Diamond Push-ups

10/set

3 sets

30 second rest between

Taps drill with a wall or partner

2 minutes per set

3 set minimum

30 second-1 minute rest between

Follow Through Phase

Release ball with elbows extended & hands straightened (finger tips should be distal to thumbs)

Thumbs facing down after snap release with palmar side facing outward

Body should face target

FOLLOW THROUGH MUSCLE ACTIVATION 

JOINT	ACTION	MUSCLE	CONTRACTION TYPE
SHOULDER GIRDLE	-----------------------	Serratus anterior, Pectoralis minor	Isometric
ANKLE	-----------------------	Gastrocnemius, Soleus	Isometric
KNEE	-----------------------	Rectus femoris, Vastus muscles	Isometric
HIP	-----------------------	Gluteus maximus, Biceps femoris	Isometric
TRUNK	-----------------------	Rectus Abdominus	Isometric
ELBOW	Fully extended	Triceps Brachii Long, lateral, medial	Concentric
WRIST	-----------------------		Isometric
NECK	-----------------------	Rectus capitus	Isometric

FOLLOW THROUGH SPORT SPECIFIC EXERCISES 

Wrist flexion/ extension with resistance band mimicking movement

Light-medium band

15-20 reps/set

3 sets

15-20 sec rest between sets

Recovery Phase

Abduct arms back in; elbows should be at side and hands up

Hips slightly flexed

Knees flexed also

Feet shoulder-width apart

React to/ get back in the game

RECOVERY MUSCLE ACTIVATION 

JOINT	ACTION	MUSCLE	CONTRACTION TYPE
SHOULDER GIRDLE	Retraction	Middle & lower trapezius, Rhomboid	Concentric
ANKLE	Dorsiflexion	Peronius tertius, Extensor hallucis longus, Tibialis anterior	Concentric
KNEE	Flexion	Biceps femoris, polipteus	Concentric
HIP	Extension	Gluteus maximus, Biceps femoris	Concentric
TRUNK	--------------------------	Rectus Abdominus	Isometric
ELBOW	Flexion	Biceps brachii, brachialis	Concentric
WRIST	Flexion		Concentric
NECK	--------------------------	Rectus capitus	Isometric

RECOVERY SPORT SPECIFIC EXERCISES 

Lat row

Light weight

High reps

3-5 sets with 30 sec. breaks

Squats w/ small range of motion

Light weight (bar)

High reps

3-5 sets with 30 sec. breaks

DIRECT BENEFITS OF DRILL 

Taps drill with partner or wall

Increase speed

Increase accuracy

Make skill more automatic