Step 5. Recovery

Get back into the game.

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Chest Pass Videos
Videos from the Sagittal Plane view


                                                 Novice

                                         

Expert

Drill: Medicine Ball Exercises

The medicine ball is a key instrument for strength building to many athletes, no matter the sport. Before every medicine ball exercise, warm up well. Make sure you have enough space around you for the movements. One to three sets of 8 to 10 repetitions is quite enough for a medicine ball exercise. The weight of a medicine ball can be from 2 to 25 lb (1-12 kg).  It trains the core muscles for strength, explosiveness, and endurance.  You can use the medicince ball throwing it back and forth with a partner or you could use it solo by throwing it against the wall or down at the floor.  This is a great drill for the chest pass because you can do it the same way you do the chest pass but just with a heavier ball. 

 

Terminology

1. Extenstion-Straightening movement resulting in an increase of the angle in a joint by moving bones apart, as when the hand moves away from the shoulder during extension of the elbow joint.

2. Flexion- Movement of the bones toward each other at a joint by decreasing the angle, as in moving the hand toward the shoulder during elbow flexion.

3. Pronation- Internally rotataing the radius so that it lies diagonally across the ulna, resulting in the palm down position of the forearm.

4. Internal Rotation- Rotary movement around the longitudinal axis of a bone toward the midline of the body.

5. Plantar Flexion- Extension movement of the ankle, resulting in the foot and/or toes moving away from the body.

6. Sagittal Plane- Plane that bisects the body from front to back, dividing it into left and right symmetrical halves also know as the anterposterior.

7. Dorsal Flexion- Flexion movement of the ankle resulting in the top of the foot moving toward the anterior tibia.

8. Distance- The path of movement; refers to the actual sum length of units of measurement traveled.

9. Stance Phase- Skill analysis phase that allows the athletes to assume a comfortable and balanced body position from which to initiate the sport skill.

10. Preparatory Phase- Skill analysis phase, also known as the cocking or wind up phase, used to lengthen the appropriate muscles.

11. Retraction- Backward movement of the shoulder girdle toward the spine;adduction of the scapula.

12. Quadriceps- A common name given to the four muscles of the anterior aspect of the thigh.

13. Center of Gravity- The point at which all of the body's mass and weight are equally balanced or equally distributed in all directions.

14. Balance- Ability to control equilibrium.

15. Hamstrings- The bicep femoris, semimembranosus, and semitendinosus.

16. Weight-Attractive force that the earth exerts on a body.

17. Movement Phase- The action part of the skill, sometimes known as the acceleration, action, motion, or contact phase.

18. Follow-through Phase- Phase that begins immediately after the climax of the movement phase, in order to bring about negative acceleration of the involved limb or body segement; often referred to as the deceleration phase.

19. Elevation- Superior movement of the shoulder girdle, as in shrugging the shoulders.

20. Mediolateral axis- imaginary line around which sagittal plane rotation occurs.

21. Stability- The resistance to a change in the body's acceleration; the resistance to a disturbance of the body's equilibrium.

22. Abduction- Lateral movement away from the midline of the trunk, as in raising the arms or legs to the side horizontally.

23. Force- The product of mass times acceleration.

24. Static Stretching- maintaining a slow, controlled, sustained stretch over time, usually about 30 seconds. Statics is a branch of mechanics dealing with systems in a constant state of motion.

25. Abdominal Muscle- Provide support for the torso, help the body move, and for the breathing process.