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