Thursday, March 10, 2011




Pump Fake




Phase One
  • Be ready to recieve the ball
  • Have your feet facing the basket
  • right and left leg flexed
  • arm up and flexed
  • hands facing inward towards each other ready to catch
ELBOW AND RADIOULNAR JOINT
Right arm
  • Elbow- Flexion
  • Radioulnar Joint- Pronation
  • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus
  • contracting Ecentrically
ELBOW AND RADIOULNAR JOINT
Left Arm
    • Elbow- Flexion
    • Radioulnar Joint- Pronation
    • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus
    • contracting Ecentrically
HAND AND WRIST JOINT
RIGHT HAND
  • Abduction of metacarpophalangeal, a little of wrist extension
  • Extensor indicis,Extensor digiti minimi
  • Contracting- Ecentrically
LEFT HAND AND WRIST
  • Abduction of metacarpophalangeal, a little of wrist extension
  • Extensor indicis,Extensor digiti minimi
  • Contracting- Ecentrically


Phase Two
  • while ball is coming towards you
  • Begin to tadly jump forward with your left leg infront
  • at the same time when catching the ball with both hands, bring your right leg forward
SHOULDER GIRDLE
Right Shoulder Girdle
  • Abduction
  • Serratus Anterior Pectorials Minor
  • Contracting Ecentrically
Left Shoulder Girdle
  • Abduction
  • Serratus Anterior Pectorials Minor
  • Contracting Ecentrically
SHOULDER JOINT
Right Shoulder Joint
  • Internal Rotation
  • Latissimus dorsi, teres major, Pectoralis Major, Subscapularis
  • Contracting Concentrically
Left Shoulder Joint
  • Internal Rotation
  • Latissimus Dorsi, Teres Major, Pectoralis Major, Subscapularis
  • Contracting Concentrically
ELBOW RADIOULNAR JOINT
Right arm
  • Elbow-Flexion
  • Radioulnar joint- Neutral
  • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus
  • contracting Ecentrically

ELBOW AND RADIOULNAR JOINT
Left Arm
  • Elbow-Flexion
  • Radioulnar joint- Neutral
Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus

HAND AND WRIST JOINT
RIGHT HAND
  •  A Little wrist extension, Abduction of Metacarpophalangeal
  • Extensor indicis, Extensor digiti minimi
  • Contracting- Ecentrically
LEFT HAND AND WRIST
A Little wrist extension, Abduction of Metacarpophalangeal
Extensor indicis, Extensor digiti minimi 
Contracting- Ecentrically











        • Phase Three
        • When your knees are slightly flexed
        • Your hands holding the ball in the proper way getting ready to shoot
        • continue to extend your legs
        • and lift up you arm and stretch your torso like your about to shoot
        SHOULDER GIRDLE
        Right Shoulder Girdle
        • A Little Abduction, Elevation
        • Serratus Anterior Pectoralis Minor, Rhomboids Trapezius Levator Scapulae
        • Contracting Ecentrically
        Left Shoulder Girdle
        • A Little Abduction, Elevation
        • Serratus Anterior Pectoralis Minor, Rhomboids Trapezius Levator Scapulae
        • 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- Flexion
        • Radioulnar Joint- Pronation
        • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus
        • Contracting Ecentrically
        ELBOW AND RADIOULNAR JOINT
        Left Arm
        • Elbow- Flexion
          • Radioulnar Joint- Neutral
          • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis
          • Contracting Ecentrically
        HAND AND WRIST JOINT
        RIGHT HAND
        • A little of Wrist Extension Abduction of Metacarpophalangeal
        • Extensor indicis, Extensor digiti minimi
        • Contracting- Ecentrically

        • LEFT HAND AND WRIST
          A Little wrist extension, Abduction of Metacarpophalangeal
        • Extensor indicis, Extensor digiti minimi
        • Contracting- Ecentrically


        Phase Four

        • When your defender jumps in the air trying to block your shot
        • quickly bring your arms down to the side of the direction you want to dribble
        • when you pick the side
        • Put most of your weight on the opposite leg and move forward the leg in the direction you want to go
        SHOULDER GIRDLE
        Right Shoulder Girdle
        • A Little Adduction
        • Rhomboids Trapzius
        • Contracting Concentrically
        Left Shoulder Girdle
        • A Little Abduction
        • Serratus Anterior Pectoralis minor
        • contracting Ecentrically
        SHOULDER JOINT
        Right Shoulder Joint
        • External Rotation
        • Infrspinatus, Teres Minor
        • Contracting Ecentrically
        Left Shoulder Joint
        • Internal Rotation
        • Latissimus Dorsi, Teres Major, Pectoralis Major, Subscapularis
        • Contracting Concentrically
        ELBOW AND RADIOULNAR JOINT
        Right Arm
        • Elbow- Flexion
        • Radioulnar- Pronation
        • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus
        • Contracting Ecentrically
        ELBOW AND RADIOULNAR JOINT
        Left Arm

        • Elbow- Flexion
        • Radioulnar- Pronation
        • Bicep brachii long head, Bicep brachii short head, Brachialis, Brachio radialis, Pronator Teres, Pronator Quadratus
        • Contracting Ecentrically
        HAND AND WRIST JOINT
        RIGHT HAND
        A little of Wrist Extension Abduction of Metacarpophalangeal

      • LEFT HAND AND WRIST
        A Little wrist extension, Abduction of Metacarpophalangeal 
        Extensor indicis, Extensor digiti minimi 
        Contracting- Ecentrically

        • Phase Five

        • Continue to dribble the basketball by extending your arm when pushing down the ball and flex your arm when the ball is coming back up to your hand
        • move to open space away from your defender to either take a jump shot or pass the ball to your teammate.
        SHOULDER GIRDLE
        Right Shoulder Girdle
        • Abduction, Depression
        • Serratus Anterior Pectoralis minor, Trapezius Pectoralis Minor
        • Contracting Ecentrically
        Left Shoulder Girdle
        • Adduction
        • Rhomboids Trapezius
        • Contracting Concentrically
        SHOULDER JOINT
        Right Shoulder Joint
        • Diagonal Adduction
        • Pectoralis Major, Anterior Deltoid, Coracobrachialis
        • Contracting Concentrically
        Left Shoulder Joint
        • External Rotation
        • Infraspinatus, Teres Minor
        • Contracting Ecentrically
        ELBOW AND RADIOULNAR JOINT
        Right arm
        • Elbow- Extension
        • 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, Brachioradialis, Pronator Teres, Pronator Quadratus
        contracting Ecentrically

        HAND AND WRIST JOINT
        RIGHT HAND
        Contracting- Ecentrically 
        Extensor indicis, Extensor digiti minimi
         A little of Wrist Extension Abduction of Metacarpophalangeal



        LEFT HAND AND WRIST
        • Wrist Flexion,Flexion of fingers and thumb
        • Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris,Flexor Digitorum Profundus.
        • Contracting- Concentrically 
          Extensor indicis, Extensor digiti minimi 
          Contracting- Ecentrically










        • DRILL

        (Presented in class)


        Your going to work with a partner, the partner is going to throw you the ball and you are going to first work on getting the concept of the motion of the pump fake down. (This will work on you getting the defender off their feet so that your able to have decisions on making a move.) Once you have the pump fake down, you can move into a pump fake and then dribble jump shot, or dribble lay up. Your partner will be passing you the ball under the basket, when they pass you the ball they will run towards you to play defense, since they don't know what your going to do (either jump shot, pump fake dribble jump shot, pump fake dribble lay up) you will have to act out your pump fake very well so you can determine what move you will do based on their judgment.

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