Fake Pass Lay-Up
Phase One
- (Right hand Lay up)
- In the standing stance, place your left foot out in front of your right foot.
- Hold the basketball with both hands on each side of the ball.
- Place the ball more to the right side of your body.
SHOULDER GIRDLE
Right Shoulder Girdle
- A Little bit of adduction
- Rhomboids Trapezius
- Contracting Concentrically
Left Shoulder Girdle
- A Little bit of Abduction
- Serratus Anterior Pectoralis Minor
- Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
- External Rotation
- Infrasoinatus, Teres Minor
- Contractiong Ecentrically
Left Shoulder Joint
- Internal Rotation
- Latissimus Dorsi, Teres Major, Pectoralis major, Subscapularis
- Contracting concentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
- Elbow- Flexion
- Radioulnar joint- Neutral
- Biceps Brachii long head, Brackialis, Brachio radialis
- Contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
- Elbow- Flexion
- Radioulnar joint- a little pronation
- Bicep Brachii long head, Barchialis, Pronator Teres
- Contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
- Hand/Wrist- Wrist Adduction ( Ulnar Deviation), Abduction of Metacarpophalangeal joints and the thumb.
- Flexor carpi ulnaris, extensor carpi ulnaris,
- Contracting- Ecentrically
LEFT HAND AND WRIST
- Hand/Wrist- Wrist Adduction ( Ulnar Deviation), Abduction of Metacarpophalangeal joints and the thumb.
- Flexor carpi ulnaris, extensor carpi ulnaris
- Contracting- Ecentrically
Phase Two
- When you lean forward by putting most of your weight on your left leg, at the same time push down the basketball with your right hand .
SHOULDER GIRDLE
Right Shoulder Girdle
- Abduction and Depression
- Serratus Anterior Pectoralis Minor, Trapezius Pectoralis Minor
- Contracting Ecentrically
Left Shoulder Girdle
- Adduction and Elevation
- Rhomoids Trapezius, Rhomboids Trapezius Levator Scapulae
- Contracting Concentrically
SHOULDER JOINT
Right Shoulder Joint
- Diagonal Adduction
- Pectoralis major, Anterior Deltoid, Coracobrachialis
- Contracting Concentrically
Left Shoulder Joint
- Diagonal Abduction
- Posterior deltoid, Infraspinatus, Teres Minor
- Contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
- Elbow- Extension
- Radioulnar joint- pronation
- Bicep Brachii long head, Biceps brachii short head, Triceps brachii medial head
- Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
- Elbow- Flexion
- Radioulnar joint- Pronation
- Bicep Brachii long head, Barchialis, Pronator Teres
- Contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
- Hand/Wrist- Wrist flexion, Abduction of metacarpophalangeal joints and the thumb
- Flexor Carpi Radialis,Palmaris Longus,Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus,extensor carpi ulnaris.
- contracting- Ecentrically
LEFT HAND AND WRIST
- Wrist flexion
- Flexor Carpi Radialis,Palmaris Longus,Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus
- Contracting- Ecentrically
Phase Three
- (When you are 2 steps away from the basket.)
- When your on your right foot
- pick up the ball with both hands.
- move your shoulders head and arms while holding the ball to the right side of your body (to fake out the defender, pretending to pass it out to your teammate)
SHOULDER GIRDLE
Right Shoulder Girdle
- Adduction
- Serratus Anterior Pectoralis minor
- Contracting Concentrically
Left Shoulder Girdle
- Abduction
- Serratus Anterior Pectoralis minor
- Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
- Horizontal Abduction
- Middle and posterior deltoid, infraspinatus, teres minor
- Contracting Ecentrically
Left Shoulder Joint
- Horizontal Adduction
- Pectoralis Major, Anterior Deltoid, Coracobrachialis
- Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Right arm
- Elbow- Extension
- Radioulnar Joint- Neutral
- Triceps brachii long head, Triceps brachii lateral head
ELBOW AND RADIOULNAR JOINT
Left Arm
- Elbow- Extention
- Radioulnar Joint- Neutral
- Triceps brachii lond head, triceps brachii lateral head, triceps brachii medial head
HAND AND WRIST JOINT
RIGHT HAND
- Hand/Wrist- Wrist Adduction ( Ulnar Deviation), Abduction of Metacarpophalangeal joints and the thumb.
- Flexor carpi ulnaris, extensor carpi ulnaris,
- Contracting- Ecentrically
LEFT HAND AND WRIST
- Hand/Wrist- Wrist Adduction ( Ulnar Deviation), Abduction of Metacarpophalangeal joints and the thumb.
- Flexor carpi ulnaris, extensor carpi ulnaris,
- Contracting- Ecentrically
Phase Four
- After pretending to pass the ball to the right.
- quickly bring the ball back to infront of you by moving your shoulder, head, and arms to the center of your body.
- Flex your elbows inward while holding the ball so that the defender can not knock the ball out of your hands.
- While putting full weight onto your left foot
- lift your head up and keep your eyes on the basket
- Lift up your right leg
- Have the basketball in your right hand
- Begin to extend your left leg, right leg, and right arm all at once, to gain momentum to jump high
SHOULDER GIRDLE
Right Shoulder Girdle
- A little bit of Abduction and Upward Rotation
- Serratus anterior Pectoralis minor, Trapezius Serratus Anterior
- Contracting Ecentrically
Left Shoulder Girdle
- A little bit of Abduction and upward Rotation
- Serratus Anterior Pectoralis Minor, Trapezius Serratus Anterior
- Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
- Horizontal Adduction, Abduction
- Pectoralis maajor, anterior deltoid, coracobrachialis/ Supraspinatus, Deltoid, upper pectoralis major
- Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
- Elbow- Flexion
- Radioulnar Joint- Pronation
- Brachialis,Brachio radialis, Pronator quadratus
- Contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
- Elbow- Flexion
- Radioulnar joint- Supination
- Biceps brachii long head, biceps brachii short head, Brachialis, Brachio radialis
- Contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
- Wrist Extension,Abduction of metacapophalangeal joints and the thumb
- Extensor Carpi Ulnaris,Extensor Carpi Radialis Brevis,Extensor Carpi Radialis Longus,Extensor Digitorum, Extensor Pollicis Longus,extensor carpi ulnaris
- Contracting- Concentrically
LEFT HAND AND WRIST
- Wrist Extension,Abduction of metacapophalangeal joints and the thumb
- Extensor Carpi Ulnaris,Extensor Carpi Radialis Brevis,Extensor Carpi Radialis Longus,Extensor Digitorum, Extensor Pollicis Longus,extensor carpi ulnaris
- Contracting- Concentrically
- While Continuing to extend your left leg, right leg, and right arm.
- Keep your eyes on the basket
- place the basketball in the middle of the square on the back board
- Watch the ball go into the basket
SHOULDER GIRDLE
Right Shoulder Girdle
- A Little big of Abduction,Elevation and Upward Rotation
- Serratus Anterios Pectorials minor, Rhomboids Trapezius Levator Scapulae, Trapezius Serratus Anterior
- Contracting Ecentrically
- Left Shoulder Girdle
- A little bif of Abduction,Elevation and Upward Rotation
- Serratus Anterios Pectorials minor, Rhomboids Trapezius Levator Scapulae, Trapezius Serratus Anterior
- A little Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
- Abduction
- Supraspinatus, deltoid, upper pectoralis major
- Contracting Ecentrically
Left Shoulder Joint
- Abduction
- Supraspinatus, Deltoid, upper Pectoralis Major
- Contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
- Elbow- Extension
- Radioulnar joint- Pronation
- Triceps brachii long head, Triceps brachii lateral head, Triceps brachii medial head, Pronator quadratus, Pronator teres.
- Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
- Elbow- Extension
- Radioulnar joint- Pronation
- Triceps brachii long head, Triceps brachii lateral head, Triceps brachii medial head, Pronator quadratus, Pronator teres.
- Contracting Concentrically
HAND AND WRIST JOINT
RIGHT HAND
- Wrist Flexion, Abduction of metacarpophalangeal joints and the thumb
- Flexor Carpi Radialis,Palmaris Longus,Flexor Carpi Ulnaris, Flexor Digitorum uperficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus,extensor carpi ulnaris.
- contracting- Ecentrically
LEFT HAND AND WRIST
- Wrist Adduction, Abduction of metacarpophalangeal joints and the thumb
- Flexor carpi ulnaris, extensor carpi ulnaris
- Contracting- Ecentrically
Phase Five
- When you witness the ball going into the basket
- Run back while keeping your eye on the ball
- Get into defense postion
- By having your right and left legs flexed
- On your toes
- Arms extended out ward
SHOULDER GIRDLE
Right Shoulder Girdle
- A little bif of Adduction
- Rhomboids Trapezius
- Contracting Concentrically
Left Shoulder Girdle
- A Little bit of Adduction
- Rhomboids Trapezius
- Contracting Concentrically
SHOULDER JOINT
Right Shoulder Joint
- External Rotation
- Infraspinatus, Teres Minor
- Contracting Ecentrically
Left Shoulder Joint
- External Rotation
- Infraspinatus, Teres Minor
- Contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
- Elbow- Extension
- Radioulnar Joint- Supination
- Biceps brachii short head,triceps brachii later head, triceps brachii medial head, Supinator
- contracting Concentrically.
ELBOW AND RADIOULNAR JOINT
Left arm
- Elbow- Extension
- Radioulnar Joint- Supination
- Biceps brachii short head,triceps brachii later head, triceps brachii medial head, Supinator
- contracting Concentrically.
HAND AND WRIST JOINT
RIGHT HAND
- Wrist Abduction (Radial Deviation),Abduction of metacarpophalangeal joints and the thumb
- Flexor Pollicis Longus,Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus
- Contracting- Ecentrically, Concentrically
LEFT HAND AND WRIST
- Wrist Abduction (Radial Deviation),Abduction of metacarpophalangeal joints and the thumb
- Flexor Pollicis Longus,Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus
- Contracting- Ecentrically, Concentrically
DRILL
This drill will work on speed and form. During this drill the person who starts at the X (start) will in a fast pace run down towards the basket, receive the ball from their teammate to their right ( there formation of receiving the ball is like the form they need to do when they fake pass the ball while going for a lay-up). Once they make the lay-up, they will run to the foul line and do the same thing on the opposite side. This will help them have an automatic form on both dominate and non dominate side.
