Friday, October 8, 2010

Basketball Layup

Leg Kicks- Outer Thigh
(Abductors)


Step 1: On exercise machine select desired weight. Then attached ankle strap to lower leg. Stand with feet about shoulder width apart.


Step 2: Next step is to laterally abduct your leg. After the leg is fully abducted return the leg back to the starting position. Repeat this phase for 10-12 times for 3 repetitions. This exercise isolates the abductors of the leg, including tensor fasciae latae, gluteus medius, and gluteus minimus.

Things to Know: This exercise can also be used for the Inner thigh. The strap would be hooked to the leg closer to the exercise machine. The leg would then be adducted medially across the body. By doing this, the adductors of the leg would be isolated. These muscle include,  adductor brevis, adductor longus, adductor magnus, gracilis, and pectineus.




Plantar-flexion Calf Raises


Step 1: Start exercise in anatomical position. Slightly flex at the knee joint.






Step 2: The next step is to plantar flex and raise your body upwards.


Step 3: Return to anatomical position and repeat step 2. This exercise works the gastrocnemius and soleous muscles.  This exercise can also be performed while seated. Sitting down isolates the soleous when standing focuses more on the gastrocnemius. This exercise is beneficial to the sport of basketball by strengthening the muscles needed in jumping.






Vertical Jump Drill
Start  drill in front of a wall you can Extend up and touch at some point. Flex at your knees with your head up and eyes forward. This is the preparation phase of the jump.
Step two is to extend your knees and explode up towards the point on wall you are looking to reach. Hyperextend at your shoulder, to raise your arms up towards the ceiling reaching for the highest point of the wall.
Finally after the extension of the knees, you take off the ground. Your body is now fully extended reaching to the highest point on the wall you can. This process is repeated over and over again, without pausing between. The drill last any amount of time you would like. Most effective 30-60seconds intervals.






This is a 15 second clip of what the drill will look like when completed correctly. Make sure that after every jump you are correctly starting the second jump with the squat position of knee flexion. This drill builds leg and core body muscles such as biceps femoris, semitendinosus, semimembranosus of the hamstring and all the abdominal muscles. It is used to increase vertical jump, which is a key factor in layups and the game of basketball






Novice Video



(Full body view)


Novice Video 2


                                                                              
(View of Feet)


Expert Video 


(Full body view)


Expert Video 2


(View of Feet)


Expert Photos 

Phase 1: Approach (Preperation)--Start with ball in hand. With feet and body facing the basketball. Take a few dribbles and steps towards the hoop.

Phase 2: Jump (Movement)--Plant and Explode of your opposite foot (for left handed layup, use left hand, right foot.)

Phase 3: Finishing (Recovery)--Release the ball at your highest point, of the back of the backboard above the hoop. Land on the opposite foot of take off, continuing your motion of running.



Definitions of Scientific Terms
Abductors: a muscle that draws a part away from the median line of the body or from the axis of an extremity 
Lateral: In terms of the human body, lateral is away from the trunk of the body.
Tensor Fasciae Latae: A muscle in the upper thigh, used primarily in abduction of the hip
Gluteus Medius: A muscle located on the posterior region of the human body, used in abduction of the hip
Gluteus Minimus: A muscle on the posterior region of the human body, used in abduction of the hip
Medial: In terms of the human body, medial is towards the trunk of the body when in anatomical position.
Adductors: The process of pulling something towards the trunk of the body, such as the muscles of the hip bringing the leg in towards the midline of the body
Adductor Brevis: A hamstring muscle responsible for adduction of the hip
Adductor Longus: A hamstring muscle responsible for adduction of the hip
Adductor Mangus: A hamstring muscle responsible for adduction of the hip
Gracilis: The most superficial muscles on the medial side of the thigh. Used during adduction of the hip
Pectineus: Located on the proximal-medial area on the thigh. Used during adduction of the hip
Plantar Flexion: The movement of pushing weight down towards the sole of the foot, causes the heel to raise. Commonly used during the human gait.
Anatomical Position: The term used to describe the human bodies stance in all scientific analyzes. Head straight ahead, Palms facing anteriorly and feet shoulder with apart.
Gastrocnemius: One of the muscles in the lower legs. used during plantar-flexion
Soleus: One of the muscles in the lower legs, used to during dorsi-flexion and plantar-flexion
Isolation: In terms of exercise, it is an exercise that focuses and works a specific muscle or muscle group.
Extend: An action on the muscle that increases the length of the muscle
Flex: An action on the muscle that decreases the length of the muscle
Hyperextend: To extend a muscle of joint passed the normal range of motion (ROM)
Biceps Femoris: A hamstring muscle used in knee flexion
Semitendinosus: A hamstring muscle used in knee flexion
Semimembranosus: A hamstring muscle used in knee flexion
Abdominal: The muscle in the core of the body, used as stabilizers for most exercisers and movements