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