Thursday, March 10, 2011






Dribbling behind the back
Side View


Phase One

  • Starting off with right hand
  • Begin your stance with right foot in front of left foot both being flexed
  • have your left shoulder down (to protect the ball) and right shoulder up
  • hold the ball with both hands towards the right side of your body (away from defender)
SHOULDER GIRDLE
Right Shoulder Girdle
  • Adduction and Elevation
  • Rhomboids Trapezius, Rhomboids Trapezius Levator Scapulae
  • Contracting Concentrically
Left Shoulder Girdle
  • Abduction, Depression
  • Serratus Anterior Pectorials Minor, Trapezius Pectorials minor
  • Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
  • Diagonal Abduction
  • Posterior Deltiod, Infraspinatus, Teres Minor
  • Contracting Ecentrically
Left Shoulder Joint
  • Diagonal Adduction
  • Pectoralis Major, Anterior Deltoid, Coracobrachialis
  • Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
  • Elbow-Flexion
  • Radioulnar joint- Pronation
  • Biceps brachii short head, brachialis, brachio radialis, pronator teres, pronator quadratus
  • Contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Left arm
  • Elbow- Flexion
  • Radioulnar Joint- Pornation
  • Biceps brachii short head, brachialis, brachio radialis, pronator teres, pronator quadratus
  • Contracting Ecentrically

Phase Two
  • While stepping with your right leg
  • bring your shoulders back to central postition
  • push the basketball down to the ground
  • with your left arm flexed out in front to protect the ball from the defender
  • continue this motion trying to get into open space away from defender
SHOULDER GIRDLE
Right Shoulder Girdle
  • Abduction, Depression
  • Serratus Anterior Pectorials Minor, Trapezius Pectorial minor
  • Contracting Ecentrically
Left Shoulder Girdle
  • Adduction, Elevation
  • Rhomboids Trapezuis, 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
  • Triceps brachii long head, triceps brachii lateral head, triceps brachii medial head, pronator teres, pronator quadratus.
  • Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
  • Elbow- Flexion
  • Radioulnar Joint- Pronation
  • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
  • contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
  • Wrist Flexion, Abduction of metacarpophalangeal
  • Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris,Flexor Digitorum Superficialis,Flexor Digitorum Profundus,Flexor Pollicis Longus,
  • Contracting-Concentrically
LEFT HAND AND WRIST
  • Flexion of fingers and thumb, opposition
  • Flexor digitorum superficialis, flexor digitorum profundus,flexor pollicis longus,
  • Contracting- Ecentrically

Phase Three

  • When the defender get infront of you on ur right side
  • At the same time:
  • Step with your right foot while a little flexed (its better to stay lower to the ground making it easier to dribble), with your right arm take the ball and swing it behind your back towars your left side.
SHOULDER GIRDLE
Right Shoulder Girdle
  • 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
  • Infrapinatus, Teres Minor
  • 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 teres, pronator quadratus.
  • contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
  • Elbow- A little flexion
  • Radioulnar joint- Pronation
  • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
  • Contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
  • Wrist Adduction,Abduction of metacarpophalangeal,
  • Flexor carpi ulnaris,Extensor carpi ulnaris
  • Contracting- Concentrically
LEFT HAND AND WRIST
  • A little of Wrist Extension,Adduction of metacarpophalangeal joints
  •  extensor indicis, extensor digiti minimi
  • Contracting-Concentrically
Phase Four

  • while swinging the ball around your back towards the left side
  • make sure your right hands continues to go fully to the other side to keep the ball close to your body
  • Begin to twist your hips to the left side
  • And begin to put weight onto your left foot
  • Have your left hand  flexed up close to your hip ready to recieve the basketball
SHOULDER GIRDLE
Right Shoulder Girdle
  • Adduction, Depression
  • Rhomboids Trapezius, Trapezius Pectorials Minor
  • Contracting Concentrically
Left Shoulder Girdle
  • A little bit of Adduction
  • Rhomboids Trapezius
  • Contracting Concentrically
SHOULDER JOINT
Right Shoulder Joint
  • External Rotation, Extension
  • Infraspinatus, Teres minor/ Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Posterior Deltoid
  • Contracting Ecentrically
Left Shoulder Joint
  • External Rotation
  • Infraspinatus, Teres Minor
  • 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 teres, pronator quadratus.
  • contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
  • Elbow- A little flexion
  • Radioulnar joint- Pronation
  • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
  • Contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
  • Wrist Adduction,Abduction of metacarpophalangeal,
  • Flexor carpi ulnaris,Extensor carpi ulnaris
  • Contracting- Concentrically
LEFT HAND AND WRIST
  • A little of Wrist Extension,Adduction of metacarpophalangeal joints
  •  extensor indicis, extensor digiti minimi
  • Contracting-Concentrically


Phase Five
  • While having full weight on your left leg and the ball in your left hand
  • Continue moving to the left away from your defender
  • With legs a bit flexed making it easier to dribble
SHOULDER GIRDLE
Right shoulder Girdle
  •  A Little bit Adduction
  • Rhomboids Trapezius
  • Contracting Concentrically
Left Shoulder Girdle
  • A little bit of Abduction, Depression
  • Serratus Anterior Pectorials Minor, Trapezius Pectoralis Minor
  • Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
  • External Rotation
  • Infraspinatus, Teres Minor
  • Contracting Ecentrically
Left Shoulder Joint
  • Diagonal Adduction
  • Pectoralis Major, Anterior Deltoid, Coracobrachialis
  • Contracting Concentrically
ELBOW AND RADIOULNAR JOINT
Right Arm
  • Elbow- A little Flexion
  • Radioulnar joint- Pronation
  • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
  • Contracting Ecentrically

ELBOW AND RADIOULNAR JOINT
Left Arm
    • Elbow- A little Flexion
    • Radioulnar joint- Pronation
    • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
    • Contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
  • A Little of weak wrist extension
  • Extensor Indicis,Extensor digiti minimi
  • Contracting- Ecentrically
LEFT HAND AND WRIST
  • A Little of weak wrist extension, abduction of metacarpophalangeal
  • Extensor Indicis,Extensor digiti minimi
  • Contracting- Ecentrically




      Dribbling Behind The Back
      Front View
       

      Phase One
      • Starting off with right hand
      • Begin your stance with right foot in front of left foot both being flexed
      • have your left shoulder down (to protect the ball) and right shoulder up
      • hold the ball with both hands towards the right side of your body (away from defender)
      SHOULDER GIRDLE
      Right Shoulder Girdle
      • Adduction and Elevation
      • Rhomboids Trapezius, Rhomboids Trapezius Levator Scapulae
      • Contracting Concentrically
      Left Shoulder Girdle
      • Abduction, Depression
      • Serratus Anterior Pectorials Minor, Trapezius Pectorials minor
      • Contracting Ecentrically
      ELBOW AND RADIOULNAR JOINT
      Right Arm
      • Elbow-Flexion
      • Radioulnar joint- Pronation
      • Biceps brachii short head, brachialis, brachio radialis, pronator teres, pronator quadratus
      • Contracting Ecentrically
      ELBOW AND RADIOULNAR JOINT
      Left arm
      • Elbow- Flexion
      • Radioulnar Joint- Pornation
      • Biceps brachii short head, brachialis, brachio radialis, pronator teres, pronator quadratus
      • Contracting Ecentrically
      HAND AND WRIST JOINT
      RIGHT HAND
      • A Little of Wrist Adduction, Abduction of Metacapophalangeal
      • Flexor Carpi Ulnaris, Extensor Carpis Ulnaris, Extensor Pollicis Brevis,Abductor Pollicis Longus.
      • Contracting- Ecentrically
      LEFT HAND AND WRIST
      • A Little of Wrist Adduction, Abduction of Metacapophalangeal
      • Flexor Carpi Ulnaris, Extensor Carpis Ulnaris, Extensor Pollicis Brevis,Abductor Pollicis Longus.
      • Contracting- Ecentrically


      Phase Two
      • While stepping with your right leg
      • bring your shoulders back to central postition
      • push the basketball down to the ground
      • with your left arm flexed out in front to protect the ball from the defender
      • continue this motion trying to get into open space away from defender
      SHOULDER GIRDLE
      Right Shoulder Girdle
      • Abduction, Depression
      • Serratus Anterior Pectorials Minor, Trapezius Pectorial minor
      • Contracting Ecentrically
      Left Shoulder Girdle
      • Adduction, Elevation
      • Rhomboids Trapezuis, Rhomboids Trapezius Levator Scapulae
      • Contracting Concentrically
      ELBOW AND RADIOULNAR JOINT
      Right Arm
      • Elbow- Extension
      • Radioulnar joint- Pronation
      • Triceps brachii long head, triceps brachii lateral head, triceps brachii medial head, pronator teres, pronator quadratus.
      • Contracting Concentrically
      ELBOW AND RADIOULNAR JOINT
      Left Arm
      • Elbow- Flexion
      • Radioulnar Joint- Pronation
      • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
      • contracting Ecentrically
      HAND AND WRIST JOINT
      RIGHT HAND
      • Wrist Flexion, Abduction of metacarpophalangeal
      • Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris,Flexor Digitorum Superficialis,Flexor Digitorum Profundus,Flexor Pollicis Longus,
      • Contracting-Concentrically
      LEFT HAND AND WRIST
      • Flexion of fingers and thumb, opposition
      • Flexor digitorum superficialis, flexor digitorum profundus,flexor pollicis longus,
      • Contracting- Ecentrically

      Phase Three

      • When the defender get infront of you on ur right side
      • At the same time:
      • Step with your right foot while a little flexed (its better to stay lower to the ground making it easier to dribble), with your right arm take the ball and swing it behind your back towars your left side.
      SHOULDER GIRDLE
      Right Shoulder Girdle
      • Adduction
      • Rhomboids Trapezius
      • Contracting Concentrically
      Left Shoulder Girdle
      • A Little bit of Adduction
      • Rhomboids Trapezius
      • Contracting Concentrically
      ELBOW AND RADIOULNAR JOINT
      Right arm
      • Elbow- Extension
      • Radioulnar joint- Pronation
      • Triceps brachii long head, triceps brachii lateral head, triceps brachii medial head, pronator teres, pronator quadratus.
      • contracting Concentrically
      ELBOW AND RADIOULNAR JOINT
      Left Arm
      • Elbow- A little flexion
      • Radioulnar joint- Pronation
      • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
      • Contracting Ecentrically
      HAND AND WRIST JOINT
      RIGHT HAND
      • Wrist Adduction,Abduction of metacarpophalangeal,
      • Flexor carpi ulnaris,Extensor carpi ulnaris
      • Contracting- Concentrically
      LEFT HAND AND WRIST
      • A little of Wrist Extension,Adduction of metacarpophalangeal joints
      •  extensor indicis, extensor digiti minimi
      • Contracting-Concentrically
      Phase Four

      • while swinging the ball around your back towards the left side
      • make sure your right hands continues to go fully to the other side to keep the ball close to your body
      • Begin to twist your hips to the left side
      • And begin to put weight onto your left foot
      • Have your left hand  flexed up close to your hip ready to recieve the basketball
      SHOULDER GIRDLE
      Right Shoulder Girdle
      • Adduction, Depression
      • Rhomboids Trapezius, Trapezius Pectorials Minor
      • Contracting Concentrically
      Left Shoulder Girdle
      • A little bit of Adduction
      • Rhomboids Trapezius
      • Contracting Concentrically
      ELBOW AND RADIOULNAR JOINT
      Right arm
      • Elbow- Extension
      • Radioulnar joint- Pronation
      • Triceps brachii long head, triceps brachii lateral head, triceps brachii medial head, pronator teres, pronator quadratus.
      • contracting Concentrically
      ELBOW AND RADIOULNAR JOINT
      Left Arm
      • Elbow- A little flexion
      • Radioulnar joint- Pronation
      • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
      • Contracting Ecentrically
      HAND AND WRIST JOINT
      RIGHT HAND
      • Wrist Adduction,Abduction of metacarpophalangeal,
      • Flexor carpi ulnaris,Extensor carpi ulnaris
      • Contracting- Concentrically
      LEFT HAND AND WRIST
      • A little of Wrist Extension,Adduction of metacarpophalangeal joints
      •  extensor indicis, extensor digiti minimi
      • Contracting-Concentrically
      Phase Five

      • While having full weight on your left leg and the ball in your left hand
      • Continue moving to the left away from your defender
      • With legs a bit flexed making it easier to dribble
      SHOULDER GIRDLE
      Right shoulder Girdle
      •  A Little bit Adduction
      • Rhomboids Trapezius
      • Contracting Concentrically
      Left Shoulder Girdle
      • A little bit of Abduction, Depression
      • Serratus Anterior Pectorials Minor, Trapezius Pectoralis Minor
      • Contracting Ecentrically
      
      ELBOW AND RADIOULNAR JOINT
      Right Arm
      • Elbow- A little Flexion
      • Radioulnar joint- Pronation
      • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
      • Contracting Ecentrically

      ELBOW AND RADIOULNAR JOINT
      Left Arm
        • Elbow- A little Flexion
        • Radioulnar joint- Pronation
        • Biceps brachii long head, biceps brachii short head,brachialis, brachio radialis, pronator teres, pronator quadratus
        • Contracting Ecentrically
      HAND AND WRIST JOINT
      RIGHT HAND
      • A Little of weak wrist extension
      • Extensor Indicis,Extensor digiti minimi
      • Contracting- Ecentrically
      LEFT HAND AND WRIST
      • A Little of weak wrist extension, abduction of metacarpophalangeal
      • Extensor Indicis,Extensor digiti minimi
      • Contracting- Ecentrically

      HAND AND WRIST JOINT
      RIGHT HAND
      • A Little of Wrist Adduction, Abduction of Metacapophalangeal
      • Flexor Carpi Ulnaris, Extensor Carpis Ulnaris, Extensor Pollicis Brevis,Abductor Pollicis Longus.
      • Contracting- Ecentrically
      LEFT HAND AND WRIST
      • A Little of Wrist Adduction, Abduction of Metacapophalangeal
      • Flexor Carpi Ulnaris, Extensor Carpis Ulnaris, Extensor Pollicis Brevis,Abductor Pollicis Longus.
      • Contracting- Ecentrically


        DRILL
         This drill will help with speed and form. The person working on their behind the back dribbling will get with a partner. The partner will play defense while having their hands behind their back. The defense's job is to get in front of the hand that is dribbling to make the dribbler switch direction by dribbling the ball behind their back. They will move in the zig-zag formation down the court.
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