Recovery

Recovery - After a good throw is made, a good defensive stance is then required getting ready for the next action that will occur.

Shoulder Girdle - Abduction with the Pectoralis minor and the Serratus anterior.

Shoulder Joint - Flex shoulder and isometrically with slight adduction while waiting for the ball.

Elbow Joint - Both elbows are in flexion approximately75 degrees using the long head and short head of the biceps brachii, brachialis, brachoradialis and the pronator teres.  There is also slight pronation of the forearm which uses the pronator quadratus muscle.

Hip/Pelvic Girdle - With the knees slightly flexed, the hip/pelvic girdle has slight external rotation on both sides working the pectineus, biceos femoris, gluteus maximus, piriformis, gemellus superior and inferior, obturator intermus and extermus and the quadratus femoris.  With this movement, the main plane of motion is the Transverse plane.

Knee Joint - The final phase of the throw finishes and a defensive/recovery stance needs to be ready with both knees slightly flexed approximately 20 degrees as well as externally rotated 30-40 degrees.  The muscles used for this motion to occur are biceps femoris, popliteus, semi-membranosus and the semi-tendinosus.

Exercise 1 - Dumbell Bench with Medicine Ball

This exercise will help you from start to finish in making a perfect throw.  It works a tremendous amount of the upper body including the chest, shoulders and arms as well as the lower body such as the core and legs.  Working on all these different aspects of the body will make you become more confident in yourself as well as put you in better shape for the task at hand.  

Exercise 2 - Shoulder Stretch

Before engaging in an activity that uses a lot fo the shoulder muscles, a couple pictures above show you different ways to stretch the shoulder in order to avoid injury.  This exercise can be done simply by yourself for a couple minutes before full force activity.

Exercise 3 - Lunges

When performing a football throw, you have to remember that you are using the upper nd lower body to complete the throw.  Lunges helps stretch and work out different parts of your legs.  A example above is how to do a proper lunge.  You can start off by using low weight and walking across the gym numerous times.  After a couple times back and forth, take a break and move up in weight if you feel the time is right.