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