Dropstep Middle

Expert


Novice

Positioning

In this phase the player should position themselves on the low block within five feet of the basketball hoop. Maintain a neutral spine, a balanced center of gravity, bending the knees, and flexing the elbows about 90 degrees.

                                                                                                                      

Dropstep

Positioned on the low block, without dribbling the basketball, abduct the left foot in the frontal plane, into the middle of the paint. Maintain extension in the legs, and keep a firm grip on the basketball.

Dribble
Now that the left foot is in the paint, take one dribble towards the middle while simultaneously adducting the right leg to join the left leg.

Alignment
When the right foot joins the left, the players body should be parallel with the basketball hoop. Maintaining elbow flexion while grasping the ball, and legs should stay in a half squat position (athletic stance).

Shot
Lift your body up by leaping upwards using the gluteal muscles, core muscles, and calf muscles. Maintain elbow extension with the right arm and hand pronation when shooting the jump hook in the air.

 QEUES

                   1. Positioning

                   2. Dropstep

                   3. Dribble

                   4. Alignment

                   5. Shot

Back Up Dribble With A Crossover

Expert


Novice

Triple Threat
In this position get into an athletic stance, keep the ball tucked laterally into the obliques, maintain a curved lumbar spine, and contract the biceps and flex the knees preparing for the dribble.

Dribble
Dribble towards the opponent and protect the basketball with the non dominant hand. Doing this will prevent the defensive player from stealing the ball. Keep the non dribbling hand slightly supinated to deflect any reach ins by the opponent.

Back Up 

The back up dribble is one of the best moves in the game to create space from a defender pressuring you. Shift your weight back, and perform two back up dribbles in the sagittal plane. With one hand dribbling and one hand guarding the basketball.

Crossover

After completing the back up dribble, the crossover finish can be performed to get to the basket. While dribbling quickly change speeds and switch the dribble to the opposite hand and drive to the basket.

Lay Up

Probably the easiest way of scoring a basketball is the simple lay up. Drive in wit hthe ball to get within a couple feet from the basket, leap up and bank the ball off the backboard with a soft touch to increase accuracy.

                                                      
                                                        Qeues
                                                 1. Triple Threat
                                                 2. Dribble
                                                 3. Back Up
                                                 4. Crossover
                                                 5. Lay Up

Jumpstop

Expert


Novice

Triple Threat

Getting into an athletic stance, keep the ball tucked laterally into the obliques, maintain a curved lumbar spine, and contract the biceps and flex the knees. Brace yourself to perform the dribble.

Dribble

Coming out of the triple threat position take a few dribbles towards the paint until you get with a couple feet from it.

Jump

Dribbling towards the paint jump up into the air, the player should be able to jump a couple of feet to get closer to the basket. Using the core stabilizers to leap towards the paint.

Landing

The most important aspect of the jumpstop skill is the landing. The player wants to land on two feet otherwise it is a travel.The landing should be a soft landing and the player should have good stability when landing.

Shot

The player can either shoot it, or jump in for the easy lay-up. A shot fake can also be added if there are offensive and defensive players. Other than that hit the open jumper.

                                                           Qeues
                                                         1. Triple Threat
                                                         2. Dribble
                                                         3. Jump
                                                         4. Landing
                                                         5. Shot







Definitions

Bending: Asymmetric loading that produces tension on one side of a body's longitudinal axis and compression on the other side.

Center of Gravity: Point around which a body's weight is equally balanced, no matter how the body is positioned.

90 Degrees: Flexion at a 90 degree angle.

Abduct: To draw away from the midline of the body or from an adjacent part or limb.

Adduct: To draw inward toward the median axis of the body or toward an adjacent part or limb.

Extension: The act of straightening or extending a limb.

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

Parallel: Being an equal distance apart everywhere.

Flexion: The act of bending a joint or limb in the body by the action of flexors.

Gluteal Muscles: The three muscles that make up the gluteal muscles, Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.

Core Muscles: Major core muscles, Transversus Abdominis, Multifidus, Obliques, Rectus Abdominis, Erector Spinae, and Longissimus Thoracis.

Calf Muscles: Gastrocnemius, and Soleus.

Lift: Force acting on a body in a fluid in a direction perpendicular to the fluid flow.

Pronation: Combined conditions of dorsiflexion, eversion, and abduction.

Obliques: External, and Internal Oblique muscles.

Lumbar: Near, or situated in the part of the back and sides between the lowest ribs and the pelvis.

Supination: Combined conditions of plantar flexion, inversion, and adduction.

Deflect: To turn aside or cause to turn aside; bend or deviate.

Contract: The shortening of a muscle.

Neutral: Maintaining an even balance in relation to the body.

Weight: Attractive force that the earth exerts on a body.

Sagittal Plane: Plane in which forward and backward movements of the body and body segments occur.

Stability: Resistance to disruption of equilibrium.

Stabilizer: Role played by a muscle acting to stabilize a body part against some other force.

Accuracy: The ability of a measurement to match the actual value of the quantity being measured.