Drills

Multiple Basketball Workouts in one video.

Tire Flip- 

For gaining over all strength. The benefits gained are aerobic and strength. It will benefit in basketball shooting for strength and stability when shooting. There is a correct method to flipping for getting the most out of it. 

The basic technique is to stand about 18-24 inches from the tire, squat down, and place your hands under the tire. Place your hands about 12 inches apart, with a grip on the tread. If the tread doesn't allow you to reach underneath, or the tire is too narrow so you can't put your chest into it, it is best to use a wide grip, and pull into your body. This way you can use the tension from pulling the tire toward your body, and the power from pushing your chest into the tire, to lift it off the ground.

Once you have a good grip, lift up on the tire to break it free from the ground. As the tire starts to come up. drive your chest into it and push as if you were driving a football blocking sled. As you step forward, drive your knee upward into the tire, giving it an push upward. This will help you get the tire moving upward, then you need to follow through in one continuous motion, pushing the tire over.

Tire Pull with Rope-

 Improving conditioning and takes your fitness to another level.  Improved core and shoulder girdle strength. This will help you develop strength for your shot. The arms are to be kept horizontally abducted while back peddling. This increases your strength for your shots.

Squat, lift, and raise weight with one hand at a time-

This exercise emphasizes the same form used during all of  the shot phases. It targets the muscles used during a shot and strengthens them. This will also allow for muscle memory being that it is the same kinetic linking as a shot.

Approach Phase

Player dribbles to desired spot to begin to prepare for shot preparation. Player will dribble to area with a good angle to the basket. 


Shoulder girdle- Scapulothoracic maintains retraction (adduction) by the rhomboids and middle/ lower fibers of the trapezius.


shoulder joint-  Stable during dribbling.


The shoulder joint muscles- Extension of glenohumeral, horizonatally abducted by the deltoid middle and posterior fibers, lattisimus dorsi, infraspinatus, and teres minor. There is slight external rotation.


Elbow and Radioulnar joints- Flexion of elbow, contracting the biceps brachi, brachioradialis, brachialis


Hip Joint- Anterior pelvic rotation, contracting the satorius, rectus remoris, psoas major and minor, and tensor facia latae.


Knee Joint- Flexion of the knee by the biceps femoris, popliteus, semimembranous, and semitendinosos. Contraction of the vastus intermedius, lateralis, and medialis.

Prepatory phase

Makes a proper stop and pivots on balls of feet.

Shoulder girdle- The right scapulothoracic retraction (adduction) by the rhomboids and middle/lower fibers of the trapezius and the left scapulothoracic protraction (abduction) by the pectoralis minor and serratus anterior.

Shoulder joint-   Adducted and internal rotation by the pectoralis major lower fibers, sub scapularis, deltoid anterior fibers, lattisimus dorsi, and teres major. 

.

Elbow and Radioulnar joints- Flexion of elbow. Neutral position of wrist. Contracting the biceps brachi, brachioradialis, brachialis 

Hip Joint- Anterior pelvic rotation, contracting the satorius, rectus remoris, psoas major and minor, and tensor facia latae.

Knee Joint- Flexion of the knee by the biceps femoris, popliteus, semimembranous, and semitendinosos. Contraction of the vastus intermedius, lateralis, and medialis.

Loading phase

From triple threat position, the shooter will begin the loading phase by slightly crouching and bending the knees. The arms will go from being positioned at the side of the hip to being centered in front of the forehead.

Shoulder girdle- Scapulothoracic protraction (abduction) by the pectoralis minor and serratus anterior.

Shoulder joint-   Horizontally adducted and internal rotation by the pectoralis major lower fibers, sub scapularis, deltoid anterior fibers, lattisimus dorsi, and teres major.The Deltoid anterior fibers are horizontally adducted isometrically 

.

Elbow and Radioulnar joints- Flexion of elbow. Pronation of the forearm. Contracting the biceps brachi, brachioradialis, brachialis, pronator teres and pronator quadratus. 

Hip Joint- Anterior pelvic rotation, contracting the satorius, rectus remoris, psoas major and minor, and tensor facia latae.

Knee Joint- Flexion of the knee by the biceps femoris, popliteus, semimembranous, and semitendinosos. Contraction of the vastus intermedius, lateralis, and medialis.

Elevation phase

Shooter leaves the floor and rises into the air, then brings the ball up while keeping it close to the body until the ball is above the head at the top of the jump. During this phase they elevate the ball until a few cm higher than the head. In the end position shoulder and elbow are in 90 degrees flexion and wrist
in full extension. 

Shoulder girdle- Scapulothoracic elevation by the trapezius upper/middle fibers,  rhomboids, and levator scapulae

Shoulder joint-  The right shoulder joint is horizontally adducted and internal rotation by the pectoralis major lower fibers, sub scapularis, deltoid anterior fibers, lattisimus dorsi, and teres major.The Deltoid anterior fibers are horizontally adducted isometrically. The Left shoulder joint is slightly horizontally abducted.

.

Elbow and Radioulnar joints- Flexion of elbow. Extension of the wrist. The right forearm is pronated using the pronator teres and quadratus.. Contracting the biceps brachi, brachioradialis, brachialis, pronator teres and pronator quadratus. 

Hip Joint- Posterior pelvis rotation. Extension of semitendinosus, semimembranosus, biceps femoris and gluteus maximus.

Knee Joint- Concentric contraction by extension of the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis. 

Arm and hand push phase

From elevation position, the player flexes the shoulder further and extends the elbow in order to give a push force on the ball. In the end of this phase shoulder is in 150 degrees of flexion, elbow is fully extended and wrist is flexing to give the final push on the ball. This phase finishes when the ball has no contact any more with the middle finger of the shooting arm

Shoulder girdle- Scapulothoracic elevation by the trapezius upper/middle fibers,  rhomboids, and levator scapulae

Shoulder joint-  Shoulder joint is in flexion concentrically contracting the pectoralis major upper fibers and deltoid anterior fibers.

.

Elbow and Radioulnar joints- Elbow is in extension by triceps brachi long, lateral and medial heads, and anconeus

Hip Joint- Posterior pelvis rotation. Extension of semitendinosus, semimembranosus, biceps femoris and gluteus maximus.

Knee Joint- Concentric contraction by extension of the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.