Steps to the Overhead Throw

Step 1:

Keep ball located right behind your head so its difficult for your defender to get a hold of it.  Locate your target and get ready to throw

Shoulder Girdle - Your left and right shoulders are both in abduction supernating with internal rotation about 100-115 degrees vertically.  Your pectoralis Major is also contracting concentrically.

Elbow - Your left and right elbow joints are both in abduction in flexion 95 degrees over your head.  Your biceps Brachii is contracting eccentrically while your triceps are contracting concentrically.

Wrist - Both wrists, hands, fingers and thumbs are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically.  Both wrists are eccentrically contracting their flexor carpi radialis 

Step 2:

Begin to launch ball over your head towards your intended target

Shoulder Girdle - Both shoulders are abducting in upward rotation while contracting eccentrically.

Elbow - Both Elbows are flexion while the Biceps Brachii is contracting eccentrically and the Triceps Brachii are contracting concentrically but are slowly starting to begin eccentrically contracting.  The Anceous is contracting eccentrically.

Wrist - Both wrists, hands, fingers and thumbs are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically as they are getting ready to release the ball away from their body.  Both wrists are eccentrically contracting their flexor carpi radialis 

Step 3:

Keep arms extended with a little lean at the waist to give extra momentum and force behind the throw

Shoulder Girdle - Both Shoulders are in forward rotation and are both in abduction 90 degrees from bodys Torso and parallel to the ground horizontally.  Your pectoralis Major is contracting eccentrically after release of the ball.

Elbow - Both Elbows are in extension the Triceps Brachii is contracting eccentrically and the Biceps Brachii are contracting concentrically.

Wrist - Both wrists, hands, fingers and thumbs are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically.  Both wrists are in extension eccentrically contracting their flexor carpi radialis, and Palmaris Longus and Flexor Carpi Ulnaris

Overhead Throw Video

Overhead Throw Video

Steps to the Chest Pass

Step 1:

Keep ball clenched close to the body and away from any defender

Shoulder Girdle - Both in abduction pronating with upward rotation holding the ball close to the body parallel to the ground.  Your Pectoralis Major is also contracting eccentrically as the Pectoralis Minor is concentrically contracting.

Elbow - Elbows are in flexion as the Biceps Brachii are contracting eccentrically and the Triceps Brachii concentrically contracting.

Wrist - Both wrists, hands, fingers and thumbs are in flexion holding the ball tight and close to the Pectoralis Major and Pectoralis Mnior with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically.  Both wrists are in flexion eccentrically contracting their flexor carpi radialis

Step 2:

Push the ball away from your body in a linear motion parallel to the ground

Shoulder Girdle - Your left and right shoulders are both in abduction supernating with forward rotation about 90-100 degrees horizontally from the ground.  Your pectoralis Major is also contracting concentrically.

Elbow - Elbows are in flexion as the Biceps Brachii are contracting eccentrically and the Triceps Brachii concentrically contracting but slowly going to begin contracting eccentrically..

Wrist - Both wrists, hands, fingers and thumbs are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically.  Both wrists are in flexion eccentrically contracting their flexor carpi radialis

Step 3:

Ball is released, keep arms extended and athletic stance to finish the movement

Shoulder Girdle - Both shoulders are abducting in upward rotation  with flexion while contracting eccentrically.

Elbow - Both Elbows are in extension as the Triceps Brachii is contracting eccentrically and the Biceps Brachii are contracting concentrically.

Wrist - Both wrists, hands, fingers and thumbs are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically.  Both wrists are in flexion eccentrically contracting their flexor carpi radialis, and Palmaris Longus and Flexor Carpi Ulnaris

Chest Pass Video

Chest Pass Video

Steps for the Bounce Pass

Step 1:

Keep ball close to your body and away from any defender, clench and push into the ball with both hands.  Remain in athletic anatomical position

Shoulder Girdle - Your left and right shoulders are both in abduction supernating with upward rotation 90 degrees perpindicular to the ground.  Your pectoralis Major is also contracting eccentrically as you clench the ball.

Elbow - Elbows are in flexion as the Biceps Brachii are contracting eccentrically and the Triceps Brachii are relaxed contracting concentrically.

Wrist - Both wrists, hands, fingers and thumbs are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically as you hold the ball tight and close to your body.  Both wrists are in flexion eccentrically contracting their flexor carpi radialis.



Step 2:

Exert force with your triceps concentrically and your biceps eccentrically away from the body

Shoulder Girdle - Both shoulders are in flexion and in abduction as they pronate with downward motion at an aimed target on the ground as they release the ball away from the midline of the body.  Your pectoralis Major and pectoralis Minor are both contracting eccentrically.

Elbow - Elbows are in flexion as the Biceps Brachii are contracting eccentrically and the Triceps Brachii is contracting concentrically but beginning to contract eccentrically as the Bicep Brachii is slowly starting to relax concentrically.

Wrist - Both wrists and fingers are in flexion with the Flexor Digitorum superficialis with the flexor pollicis longus contracting concentrically as they push and release the ball away from the body.  Both wrists are in flexion eccentrically contracting their flexor carpi radialis



Step 3: 

Hold athletic stance after release of the ball and keep arms fully extended

Shoulder Girdle - Your left and right shoulders are both in abduction pronated in downward rotation and in extension after the ball is released. Your Pectoralis Major and Pectorlais Minor are both contracting eccentrically.

Elbow - Elbows are in full extensionflexion as the Triceps Brachii are contracting eccentrically and the Biceps Brachii concentrically contracting.

Wrist - Both wrists, hands, fingers and thumbs are in full extension with the Flexor Digitorum superficialis with the flexor pollicis longus contracting eccentrically.  Both wrists are in flexion eccentrically contracting their flexor carpi radialis, and Palmaris Longus and Flexor Carpi Ulnaris



Bounce Pass Video

Bounce Pass Video