Blocking

From Anatomical position, go into an athletic stance with both knees bent and both arms in front of you ready and prepared to move.

Shoulder Girdle

Both right and left shoulder girdle are slightly abducted foward and upward.

Contract eccentrically.

Shoulder joint: right and left
Neutral

Elbow joint: right and left
Flexion
Muscles Involved: Brachialis, biceps brachii, brachioradialis. concentric contraction


Wrist and Hand:
Neutral position, in slight flexion
Muscles Involved: Flexor carpi radialis,Palmaris longus, Flexor carpi ulnaris. Isometric contraction


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

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