Throwing Drill #1- This is a drill that consists of aiming at a target and releasing a football by throwing it at your desired target. Also, kneeling down at a 90 degree angle away from your target helps with releasing as well as stretching out the shoulder/throwing muscles.
Catching Drill #2- For this drill, have a partner throw an egg to you 5 times in a row so you are able to catch it. The purpose to this is for the person to catch the egg 5 times without it breaking which will require using soft hands to catch it.
Blocking Drill #3- The drill is going to be an exercise, the bench press which will help with explosiveness during the blocking part of football and power as well.
Wednesday, April 20, 2011
Monday, March 7, 2011
Throwing
Throwing a football
In the standing stance, have your body turned 90 degrees to your throwing side with arms up near your shoulder ready to throw.
Both arms up ready to throw football while holding football. Keep knees bent a little bit.
Shoulder Girdle
Both right and left shoulder girdles are in abduction.
Contract eccentrically.
Shoulder joint
The right and left shoulder joints are both in abduction with internal rotation with the latissimus dorsi, teres major, pectoralis major, and subscapularis contracting concentically.
Elbow Joint
The right and left elbow joints are abducting and are also in flexion while slightly bilaterally flexing with the biceps brachii, brachialis, and brachioradialis contracting concentrically.
Radioulnar Joint
The right radioulnar joint is pronating with the pronator teres and pronator quadratus contracting isometrically while going into flexion. The left radioulnar joint is supinating with the biceps brachii and supinator contracting isometrically while going into flexion.
Wrist and Hand
Extension, fingers will be slightly in extension already.
Muscles Involved: Extensor carpi radialis longus, Extensor carpi radialis brevis, Extensor carpi ulnaris
Bring throwing arm back towards your ear with the opposite arm balancing the body ready to release football.
Shoulder Girdle
Both right and left shoulder girdles are in abduction.
Left shoulder girdle is is in abduction, elevation and upward roatation.
Right shoulder girdle is in abduction, elevation and upward and right rotation.
Contract eccentrically.
Shoulder Joint
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In the standing stance, have your body turned 90 degrees to your throwing side with arms up near your shoulder ready to throw.
Both arms up ready to throw football while holding football. Keep knees bent a little bit.
Shoulder Girdle
Both right and left shoulder girdles are in abduction.
Contract eccentrically.
Shoulder joint
The right and left shoulder joints are both in abduction with internal rotation with the latissimus dorsi, teres major, pectoralis major, and subscapularis contracting concentically.
Elbow Joint
The right and left elbow joints are abducting and are also in flexion while slightly bilaterally flexing with the biceps brachii, brachialis, and brachioradialis contracting concentrically.
Radioulnar Joint
The right radioulnar joint is pronating with the pronator teres and pronator quadratus contracting isometrically while going into flexion. The left radioulnar joint is supinating with the biceps brachii and supinator contracting isometrically while going into flexion.
Wrist and Hand
Extension, fingers will be slightly in extension already.
Muscles Involved: Extensor carpi radialis longus, Extensor carpi radialis brevis, Extensor carpi ulnaris
Bring throwing arm back towards your ear with the opposite arm balancing the body ready to release football.
Shoulder Girdle
Both right and left shoulder girdles are in abduction.
Left shoulder girdle is is in abduction, elevation and upward roatation.
Right shoulder girdle is in abduction, elevation and upward and right rotation.
Contract eccentrically.
Shoulder Joint
The right shoulder joint is diagonally adducting with the pectoralis major, anterior deltoid, and coracobrachialis contracting concentrically. The right shoulder joint is also internally rotating with the latissimus dorsi, teres major, pectoralis major, and subscapularis contracting concentrically. The left shoulder joint is rotating externally with the infraspinatus and teres minor contracting concentrically a little bit more.
Elbow Joint
Elbow Joint
The right elbow joint is extending with the triceps brachii and anconeus contracting isometrically.
The left elbow joint is extending with the triceps brachii and anconeus contracting eccentrically
Radioulnar Joint
The left elbow joint is extending with the triceps brachii and anconeus contracting eccentrically
Radioulnar Joint
The right radioulnar joint is in pronation with the pronator teres and pronator quadratus while contracting isometrically.
The left radioulnar joint is in pronation with the pronator teres and pronator quadratus while contracting isometrically.
Wrist and Hand Joint Movements
The right hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The right wrist is flexing with the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus fully contracting eccentrically.
The left hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The left wrist is in neutral position contracting isometrically.
The right wrist is flexing with the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus fully contracting eccentrically.
The left hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The left wrist is in neutral position contracting isometrically.
.
Start to move throwing arm foward while pushing opposite arm foward to release throw
Shoulder Girdle
Left shoulder girdle is is in abduction, elevation and upward roatation.
Right shoulder girdle is in abduction, elevation and upward and right rotation.
Contract eccentrically.
Shoulder Joint
Left shoulder girdle is is in abduction, elevation and upward roatation.
Right shoulder girdle is in abduction, elevation and upward and right rotation.
Contract eccentrically.
Shoulder Joint
The right shoulder joint is diagonally adducting with the pectoralis major, anterior deltoid, and coracobrachialis contracting concentrically. The right shoulder joint is also internally rotating with the latissimus dorsi, teres major, pectoralis major, and subscapularis contracting concentrically. The left shoulder joint is rotating externally with the infraspinatus and teres minor contracting isometrically
Radioulnar Joint
The right radioulnar joint is starting to pronate with the pronator teres and pronator quadratus contracting concentrically. The left radioulnar joint is starting to pronate with the pronator teres and pronator quadrus contracting concentrcially. Elbow Joint
Release football by throwing the ball with your throwing arm going across your chest and your opposite arm pushing all the way through and following through.
Shoulder Girdle
Throwing arm shoulder girdle is moving eccentrically and opposite arm is moving eccentrically when throwing the football is occuring.
Contract eccentrically.
Shoulder Joint
Radioulnar Joint
The right radioulnar joint is starting to pronate with the pronator teres and pronator quadratus contracting concentrically. The left radioulnar joint is starting to pronate with the pronator teres and pronator quadrus contracting concentrcially.
Wrist and Hand Joint Movements
Wrist and Hand Joint Movements
The right hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The right wrist is flexing with the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus fully contracting eccentrically.
The left hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The left wrist is in neutral position contracting isometrically.
The right wrist is flexing with the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus fully contracting eccentrically.
The left hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The left wrist is in neutral position contracting isometrically.
Release football by throwing the ball with your throwing arm going across your chest and your opposite arm pushing all the way through and following through.
Shoulder Girdle
Throwing arm shoulder girdle is moving eccentrically and opposite arm is moving eccentrically when throwing the football is occuring.
Contract eccentrically.
Shoulder Joint
Radioulnar Joint
The right radioulnar joint is starting to pronate with the pronator teres and pronator quadratus contracting concentrically. The left radioulnar joint is starting to pronate with the pronator teres and pronator quadrus contracting concentrcially.
Wrist and Hand Joint Movements
The right hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The right wrist is flexing with the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus fully contracting eccentrically.
The left hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The left wrist is in neutral position contracting isometrically.
The right wrist is flexing with the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus fully contracting eccentrically.
The left hand has flexion of the fingers and thumb with the flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus contracting concentrically.
The left wrist is in neutral position contracting isometrically.
The right shoulder joint is diagonally adducting with the pectoralis major, anterior deltoid, and coracobrachialis contracting concentrically. The right shoulder joint is also internally rotating with the latissimus dorsi, teres major, pectoralis major, and subscapularis contracting concentrically. The left shoulder joint is rotating externally with the infraspinatus and teres minor contracting isometrically.
Elbow Joint
The right elbow joint is extending with the triceps brachii and anconeus contracting isometrically.
The left elbow joint is extending with the triceps brachii and anconeus contracting eccentrically
Elbow Joint
The right elbow joint is extending with the triceps brachii and anconeus contracting isometrically.
The left elbow joint is extending with the triceps brachii and anconeus contracting eccentrically
The right elbow joint is extending with the triceps brachii and anconeus contracting isometrically.
The left elbow joint is extending with the triceps brachii and anconeus contracting eccentrically
The left elbow joint is extending with the triceps brachii and anconeus contracting eccentrically
Catching
Body is in standing stnace with knees bent a little bit ready to receive a pass being thrown and with both arms up ready to catch.
Shoulder Girdle
Right and left shoulder girdles are in abduction.
Contract eccentrically.
Shoulder Joint:
Extension
Muscles Involved: Latissimus Dorsi, Posterior Deltoid, Teres Major
Elbow Joint:
Flexion
Muscles Involved: Brachialis, biceps brachii, brachioradialis
Wrist and Hand:
Slight Extension of the wrist, fingers are flexed
Muscles Involved: Extensor carpi radialis longus, Extensor carpi radialis brevis, Extensor carpi ulnaris
Hip joint:
Flexion
Muscles Involved:
Iliopsoas, Sartorious, Tensor Facia Latae, Pectineus, Rectus Femoris.
Knee Joint:
Flexion
Muscles Involved:
Sartorious, Gracilis, Semimembranosis, Semitendinosis, Biceps Femoris (Long and Short head), Popliteus, Gastrocnemius, plantaris
Both arms are rotated up towards the ball so you can catch it.
Shoulder girdle
Left shoulder girdle is is in abduction, elevation and upward roatation.
Right shoulder girdle is in abduction, elevation and upward and right rotation.
Contracting eccentrically
Shoulder Joint:
Flexion
Muscles Involved: pec major, anterior deltoid, coracobrachialis, biceps brachii
Elbow Joint:
Extension
Muscles Involved: Anconeus, Triceps Brachii
Wrist and Hand:
fingers are fully extended
Muscles Included: Extensor digitorum, Extensor indicis, Extensor pollicis longus and brevis
Hip joint:
Flexion
Muscles Involved:
Iliopsoas, Sartorious, Tensor Facia Latae, Pectineus, Rectus Femoris.
Knee Joint:
extension
Muscles Involved:
Sartorious, Gracilis, Semimembranosis, Semitendinosis, Biceps Femoris (Long and Short head), Popliteus, Gastrocnemius, plantaris
Both arms are rotated up towards the ball so you can catch it.
Shoulder girdle
Left shoulder girdle is is in abduction, elevation and upward roatation.
Right shoulder girdle is in abduction, elevation and upward and right rotation.
Contracting eccentrically
Extension
Muscles Involved: pec major, anterior deltoid, coracobrachialis, biceps brachii
Elbow Joint:
Extension
Muscles Involved: Anconeus, Triceps Brachii
Wrist and Hand:
fingers are fully extended
Muscles Included: Extensor digitorum, Extensor indicis, Extensor pollicis longus and brevis
Hip joint:
Flexion
Muscles Involved:
Iliopsoas, Sartorious, Tensor Facia Latae, Pectineus, Rectus Femoris.
Knee Joint:
Flexion
Muscles Involved:
Sartorious, Gracilis, Semimembranosis, Semitendinosis, Biceps Femoris (Long and Short head), Popliteus, Gastrocnemius, plantaris
Blocking
Take one step foward toward target and lean foward while extending both arms towards target
Shoulder Girdle
Both right and left shoulder girdles are a little bit more elevated upward in abduction.
Contract eccentrically.
Muscle Involved: Pectoralis Minor, Serratus Anterior. Eccentric contraction
Shoulder joint:right and left
Flexion
Muscles Involved: pec major, anterior deltoid, coracobrachialis, biceps brachii
Elbow joint: right and left
full extension
Muscles Involved: Anconeus, Triceps Brachii
Wrist and Hand:
fingers extended
Muscles Involved: Extensor digitorum, Extensor indicis, Extensor pollicis longus and brevis
Hip Joint:
Coming up from flexion, little bit of extension
Muscles Involved:
Flexion- Iliopsoas, Sartorious, Tensor Facia Latae, Pectineus, Rectus Femoris. Extension- Semimembranosois, Semitendinosois, Biceps Femoris (Long head),Adductor Magnus, Gluteus Maximis
Knee Joint:
Right leg Flexion. Left leg Extension
Muscles Involved:
Right leg- Sartorious, Gracilis, Semimembranosis, Semitendinosis, Biceps Femoris (Long and Short head), Popliteus, Gastrocnemius, plantaris. Left leg- Rectus Femoris, Vastus Lateralis, Vastus Mediallis, Vatus Intermedius,
Exercises for Blocking Skills
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