free throw analysis

FREE THROW ANALYSISBY KELLEN COOKE, KJ MEDINA, & BRITTANY CRAVEN

PHASES

Preparatory Action Follow Through

MUSCLES INVOLVED IN LOWER EXTREMITYQUADRICEPS GROUP• Rectus femoris• Vastus medialis• Vastus lateralis• Vastus Intermedius

LOWER LEG

• Gastrocnemius• Soleus• Tibialis anterior

MUSCLES INVOLVED IN LOWER EXTREMITYHAMSTRINGS GROUP• Biceps femoris• Semitendinosus• Semimembranosus

MUSCLES INVOLVED IN UPPER EXTREMITYSHOULDER JOINT & GIRDLE• Trapezius• Rhomboids• Serratus anterior• Pectoralis minor• Deltoid• Coracobrachialis• Subscapularis• Infraspinatus• Teres minor• Supraspinatus

MUSCLES INVOLVED IN UPPER EXTREMITYELBOW JOINT• Biceps brachii• Brachialis• Brachioradialis• Triceps brachii

MUSCLES INVOLVED IN UPPER EXTREMITYWRIST JOINT• Extensor carpi radialis brevis & longus• Extensor carpi ulnaris• Extensor pollicis longus• Flexor carpi radialis• Flexor carpi ulnaris• Flexor digitorum superficialis

& profundus• Pronator teres• Supinator

PREPARATORY PHASE

PREPARATORY: LOWER EXTREMITY CHART

Joint&

ClassificationAction Agonist Antagonist Planes/Axes

Hip(enarthrodial)

Flexion Rectus femoris (eccentric)

Hamstrings group

Sagittal/frontal

Knee(ginglymus)

Flexion Quadriceps group (eccentric)

Hamstrings group

Sagittal/frontal

Ankle(ginglymus)

Dorsiflexion Gastrocnemius& soleus(eccentric)

Tibialis anterior Sagittal/frontal

PREPARATORY: SHOULDER GIRDLE CHART DOMINANT & NON-DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Shoulder Girdle: AcromioclavicularScapulothoracic& sternoclavicular(amphiarthrodial)

Slight Protraction

Pectoralis minor &serratus anterior(concentric)

Trapezius & rhomboids

Transverse/vertical

Other muscles involved in isometric contraction:• Supraspinatus• Infraspinatus• Teres minor• Subscapularis• Levator scapulae• Trapezius• Rhomboids

PREPARATORY: SHOULDER JOINT CHART DOMINANT & NON-DOMINANT

Joint &

Classification

Action Agonist Antagonist Planes/Axes

Glenohumeral(enarthrodial)

Flexion Anterior deltoid, Upper pectoralis major, coracobrachialis (concentric)

Lower pectoralis major, subscapularis, latissimus dorsi, teres major & minor, and infraspinatus

Sagittal/frontal

glenohumeral Internal rotation

Pectoralis major, subscapularis, anterior deltoid, latissimus dorsi, teres major(concentric)

Posterior deltoid, infraspinatus, teres minor

Transverse/vertical

PREPARATORY: ELBOW & WRIST JOINT DOMINANT & NON-DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Humeroulnar(ginglymus)

Flexion Brachialis, biceps brachii, and brachioradialis(concentric)

Triceps brachii Sagittal/frontal

Radiocarpal (condyloid)

Extension Extensor carpi ulnaris, extensor carpi radialis brevis & longus, and extensor pollicis longus(concentric)

Flexor carpi radialis, flexor carpi ulnaris, and flexor digitorum superficialis & profundus

Sagittal/frontal

PREPARATORY: WRIST JOINT ACTION ON DOMINANT SIDE

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Radioulnar(trochoidal)

Pronation Pronator teres(concentric)

Supinator Transverse/vertical

EXECUTION PHASE

EXECUTION PHASE: LOWER EXTREMITY DOMINANT & NON-DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Hip(enarthrodial)

Extension Rectus Femoris (concentric)

Hamstrings and gluteus maximus

Sagittal/frontal

Knee (ginglymus)

Extension Quadriceps group (concentric)

Hamstrings Sagittal/frontal

Ankle(ginglymus)

Plantarflexion Gastrocnemius and soleus(concentric)

Tibialis anterior Sagittal/frontal

EXECUTION PHASE: SHOULDER GIRDLE DOMINANT & NON-DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Shoulder Girdle:Acromioclavicluar,Scapulothoracic, and sternoclavicular

Elevation Levator scapulae, upper trapezius, middle rhomboids (concentric)

Lower trapezius & pectoralis major

Frontal/sagittal

Protraction Serratus anterior & pectoralis minor (concentric)

Rhomboids & middle trapezius

Transverse/vertical

Upward rotation

Serratus anterior, upper & middle trapezius(concentric)

Pectoralis minor & rhomboids

Frontal/sagittal

EXECUTION PHASE: SHOULDER JOINT DOMINANT & NON-DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Glenohumeral(enarthrodial)

Flexion Anterior deltoid, coracobrachialis(concentric)

Lat. Dorsi, teres major, lower pectoralis major, posterior deltoild

Sagittal/frontal

Internal rotation

Subscapularis, latissimus dorsi, teres major(concentric)

Infraspinatus & teres major

Transverse/vertical

NON-DOMINANTJoint

& Classification

Action Agonist Antagonist Planes/Axes

Glenohumeral(enarthrodial)

Abduction Supraspinatus,Deltoids, & upper pec. Major(concentric)

Lat. Dorsi, teres major, lower pec. Major

Frontal/sagittal

EXECUTION PHASE: ELBOW JOINT DOMINANT & NON-DOMINANT

Joint & Classification Action Agonist Antagonist Planes/AxesHumeroulnar(ginglymus)

Extension*Non-dominant does not reach full extension.

Triceps brachii & anconeus(concentric)

Biceps brachii, brachialis & brachioradialis

Sagittal/frontal

WRIST JOINTDOMINANT

Joint & Classification

Action Agonist Antagonist Planes/Axes

Radiocarpal(condyloid)

Flexion flexion(concentric)

extension Sagittal/frontal

NON-DOMINANTJoint &

ClassificationAction Agonist Antagonist Planes/Axes

Radiocarpal (condyloid)

Extension Extensors (isometric)

Flexors Sagittal/frontal

FOLLOW THROUGH

FOLLOW THROUGH PHASE: LOWER EXTREMITY DOMINANT & NON-DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Ankle(ginglymus)

Dorsiflexion Gastrocnemius & soleus (eccentric)

Tibialis anterior Sagittal/frontal

**Position of the hip & knee in the follow through are the same as in execution phase, however they are now isometrically contracting.

FOLLOW THROUGH PHASE: SHOULDER JOINT & GIRDLE DOMINANT & NON-DOMINANT

**See shoulder joint & girdle slides of execution phase. There is no change in joint movement going into follow through.

ELBOW JOINT DOMINANT & NON-DOMINANT

**Reference elbow joint slide of execution phase for follow through as well. There is just further extension of the dominant elbow joint.

FOLLOW THROUGH PHASE: WRIST JOINT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Radiocarpal(condyloid)

Flexion Flexors(concentric)

Extensors Sagittal/frontal

DOMINANT

Joint &

ClassificationAction Agonist Antagonist Planes/Axes

Radiocarpal (condyloid)

Extension Extensors (isometric)

Flexors Sagittal/frontal

NON-DOMINANT

MOST COMMON PATHOLOGIES OCCURING FROM FREE THROW3 very closely related pathologies:• Shoulder Impingement- space between acromion & rotator cuff tendons

is narrowed when arm is raised, causing the tendons to be pinched or impinged.

• Rotator Cuff Tendonitis- tendons become irritated or rubbed from repetitive lifting or overhead use.

• Bursitis- bursa becomes inflamed, which causes it to swell and fill with more fluid (usually accompanies rotator cuff tendonitis)

SYMPTOMS• Sudden pain and stiffness when arm is lifted• May also have pain when arm is lowered from elevated

position• Radiating pain from front of shoulder to side of arm• Pain at night• Loss of strength & motion• Difficulty with motions behind the back such as buttoning

or zipping.

TREATMENT: CONSIDERING PATIENT AGE, ACTIVITY LEVEL, & GENERAL HEALTH

Before resorting to surgery, a physician may prescribe:• Rest• Non-steroidal anti-inflammatory medication• Physical therapy• Cortisone injection

If none of these are effective, the patient and orthopedist may decide on arthroscopy. (Pictured to the right)

EXERCISES

Dumbbell front raises Dumbbell lateral raises

Back squats Tricep extensions

EXERCISES (CONT’D)Most importantly…..

The Donkey Calf Raises

And pictured to the right is Arnie repping out some donkey calf raises with a pal.