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Throwing a Football

Throwing a Football. By: Kelsey Wilcox & Rebecca Hodnicky. Equipment. Rules/Constraints. Ball size Hand position Spiral Form Overhand throw. Objectives. The goal of this movement is for: Thrower to use proper form to throw a spiral to reach intended target.

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Throwing a Football

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  1. Throwing a Football

    By: Kelsey Wilcox & Rebecca Hodnicky
  2. Equipment
  3. Rules/Constraints Ball size Hand position Spiral Form Overhand throw
  4. Objectives The goal of this movement is for: Thrower to use proper form to throw a spiral to reach intended target. Thrower to use proper form to prevent injury.
  5. Phases
  6. Wind Up Front leg-Knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis are isometrically contracting. Back leg-Slight knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis are isometrically contracting.
  7. Wind Up Non-Throwing Arm-Elbow flexion. Biceps brachii, brachialis, brachioradialis. Throwing Arm- Elbow flexion. Biceps brachii, brachialis, brachioradialis. Wrist-isometrically contracted in slight extension.
  8. Wind Up Picture
  9. Stride Front leg-Knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis. Back leg-Slight knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis.
  10. Stride Non-Throwing Arm-Elbow extension. Triceps brachii & anconeus (assists). Throwing Arm- Elbow flexion. Biceps brachii, brachialis, brachioradialis. Upward rotation of the shoulder girdle. Middle trapezius, lower trapezius, & serratus anterior. Diagonal Abduction of the shoulder joint. Posterior deltiod, infraspinatus, teres minor, & triceps brachii (long head)
  11. Stride Picture
  12. Arm Cocking Front leg-Knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis. Back leg-Slight knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis. (Back foot is pivoting forwards)
  13. Arm Cocking Non-Throwing Arm-Elbow extension. Triceps brachii & anconeus (assists). (Downward) Throwing Arm- Elbow flexion. Biceps brachii, brachialis, brachioradialis. Upward rotation of the shoulder girdle. Middle trapezius, lower trapezius, & serratus anterior. Diagonal Abduction of the shoulder joint. Posterior deltiod, infraspinatus, teres minor, & triceps brachii (long head)
  14. Arm Cocking Trunk-right or left lumbar rotation; rectus abdominis, external oblique abdominal, & internal oblique abdominal. Hip-internal rotation; gluteus minimus, gluteus medius, & tensor fasciae latae.
  15. Arm Cocking Picture
  16. Arm Acceleration Front leg-Knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis. Back leg-Slight knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis.
  17. Arm Acceleration Non-Throwing Arm-Elbow extension. Triceps brachii & anconeus (assists). (Downward) Throwing Arm- Elbow extension; Triceps brachii & anconeus (assists). Protraction of the shoulder girdle. Pectoralis minor & serratus anterior. Horizontal Adduction of the shoulder joint. Anterior deltiod, pectoralis major, & coracobrachialis.
  18. Arm Acceleration Picture
  19. Arm Deceleration Front leg-Knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis. Back leg-Slight knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis.
  20. Arm Deceleration Non-Throwing Arm-Elbow extension. Triceps brachii & anconeus (assists). (Downward) Throwing Arm- Elbow flexion. Biceps brachii, brachialis, brachioradialis eccentrically contracting. Downward rotation of the shoulder girdle. Pectoralis minor & rhomboid. Horizontal Adduction of the shoulder joint. Anterior deltiod, pectoralis major, & coracobrachialis.
  21. Arm Deceleration Picture
  22. Follow Through Front leg-Knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis. Back leg-Slight knee extension; rectus femoris, vastuslateralis, vastusintermedius, & vastusmedialis.
  23. Follow Through Non-Throwing Arm-Elbow extension. Triceps brachii & anconeus (assists). (Downward) Throwing Arm- Elbow flexion. Biceps brachii, brachialis, brachioradialis eccentrically contracting. Downward rotation of the shoulder girdle.Pectoralis minor & rhomboid. Horizontal Adduction of the shoulder joint. Anterior deltiod, pectoralis major, & coracobrachialis. Wrist-concentrically contracted in flexion.
  24. Follow Through Trunk-right or left lumbar rotation; rectus abdominis, external oblique abdominal, & internal oblique abdominal. Hip-internal rotation; gluteus minimus, gluteus medius, & tensor fasciae latae.
  25. Follow Through Picture
  26. Training Tips Strengthen & Stretch: quadriceps biceps brachii triceps brachii trapezius pectoralis deltoids
  27. Injury Concerns Over use Poor throwing technique Joint inflammation Stress fractures Ligament tears Elbow sprain Locking of joints Tendonitis
  28. Video http://www.youtube.com/watch?v=Fr2MdLTEanw&feature=related
  29. References http://www.indiana.edu/~sportbm/p391-lectures/throwing.pdf http://www.5min.com/Video/How-to-Properly-Throw-a-football-65095558 http://www.geisingersportsmed.com/shoulder/throwing/index.html
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