20 Terms

1. Anatomical position- Erect standing position with all body parts, including the palms of the hands, facing forward.

2. Extension- To make a straightening movement.

3. Bicep- A portion of the arm that deals with flexion.

4. Tricep- A portion of the body that deals with extension.

5. Supination- Combined condition of plantar flexion, inversion, and adduction.

6. Extrinsic- Muscles with proximal attachments located proximal to the wrist and distal attachments located distal to the wrist.

7. Linear- Along a line that may be straight or curved with all parts of the body moving in the same direction at the same speed.

8. Apendicular skeletion- Bones composing the body appendages.

9. Stability-Resistance to disruption of equilibrium.

10. Frontal Plane- Plane in which lateral movements of the body and body segments occur.

11. Elevation- To raise in an upward motion.

12. Planterflexion- To point the toes towards the ground.

13. Laterally- Towards the sides of an orgin.

14. Distal- Furthest away from the mid points.

15. Proximal- Closest to the mid point.

16. Trajectory- The flight path of a projectile.

17. Phalanges- The scientific term for fingers.

18. Humerous- Is attached to the hip in a ball in socket joint. Strongest bone in the body.

19. Superior- Another name for above.

20. Extend- To straighten out.

Step ups

The exercise step ups will help with proper foot form as well as strengthening your calf and leg muscles. You go up off one leg and plant the other alternating legs. For novice learners you should do 3 sets of 10. Advanced learners could use lite weights or any thing else with resistance.

Lay up DIAGRAM

This Diagram shows where you should start your lay up. What angle and approach you should take. The x's in the picture indicates where you should start. Usually before starting a basketball game the pregame routine will consist of lay up lines. Half the team is in the lay up line and the other have starts in the rebound line.

George Mikan drill

The George Mikan drill will help with eye cordination. The purpose of the drill is to apply speed agility and power all at the same time. You lay the ball up on one side of the basket starting with your right hand. Alternating to the left side of the basket. So you go lay the ball on the right side of the basket and then lay it up on the left side of the basket. Do this drill from about 30 seconds to a minute as fast and with as much power as you can.

Directions in Scientific terminology!!!

Start in the Anatomical Position above the three point line or just lateral to the foul line. The Frontal Plane of your body should be facing the basket. Use the Extension of your Biceps and triceps while at the same time Supinating the Extrinsic muscles of the wrist in order to start dribbling the basketball. At this time you should be making a Linear movement foward towards the basket. As you approach the basket use the Elevation of the inside leg of your Appendicular Skeleton to increase the Stabilization of your body. You have to use Planterflexion of your inside foot, that is Proximal to the basket, in order to build momentum to be able to jump. By this time the ball should be in your hand that is Distal to the basket. Elevate the Humorous that is located Distal to the basket on a 90 degree angle. Now Extend your arm that the ball is in, to where it is Superior to your head. Use the tips of your Phalanges to hold the ball in. Now you want to aim for the box on the back of the backboard. When you get to your highest point release the ball from your hand. The ball should now be on a Trajectory path and eventually making its way into the basket.

Super Jump Video

Super Jump Pictures

This exercise can help increase leg strength in your calves, quads and hamstrings as well as help your vertical jump. This excerise imitates your natural form of a layup going off of one leg and extending the same sides arm up simultaneously.

Novice Video

NOVICE - BIOMECHANICS- LAY UP

Expert Video

EXPERT VIDEO- BIOMECHANICS- LAY UP

Phase 1: Starting Point

Starting on either side of the basket about a foot below the foul line extended, will allow you enough space to get the timing of your feet down.

Phase 2: It's Preparation Time. Are you ready?

Body is on a straight angle with the basket. Eyes are looking not only towards the basket but the square on the backboard as well. This allows you to know where to aim for the ball to go.

Phase3: Ready Set Layup!!!

We are going to start off by dribbling the ball with our outside hand, which will also be the hand we lay the ball up with. Our foot steps will corrolate with how long of a stride we have. We are going to dribble the ball while running toward the basket. We must approach the basket slowly. Then we are going to stop dribbling when we are about 4 to 5 feet away from the basket approximately just above the painted block on the floor. Pick up the ball while stepping with our outside foot. ( The foot not closets to the basket.) Then we will take another step and plant with our inside foot and jump off that same foot. Aim for the corner of the basketball with the ball side hand and then release the ball out of that hand while extending the arm as far and high as we can.