Definitions on Terms.

Pectoralis major-The pectoralis major is a thick, fan-shaped muscle, situated at the chest (anterior) of the body. It makes up the bulk of the chest muscles in the male and female.

Lattissmuss Dorsi-The latissimus dorsi meaning 'broadest muscle of the back'.

Phalanges- bones that form the fingers and toes.

Abduction- is a movement which brings a part of the anatomy away from the body.

Extention- The act of straightening or extending a flexed limb

Inferior- away from the head.

Muscle endurance- Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

Saggital Plane- Plane in which foward and backward movements of the body and body segments occur.

Pronation- the act of assuming the prone position, or the state of being prone. Applied to the hand, the act of turning the palm backward or downward, performed by medial rotation of the forearm

Flextion- a movement allowed by certain joints of the skeleton that decreases the angle between two adjoining bones, such as bending the elbow, which decreases the angle between the humerus and the ulna.

General Motion- A combination of angular motion and linear motion. It is the most common form of motion in sport.

Type IIb Muscle fibers- These fibres, also called fast twitch or fast glycolytic fibres, contain a low content of myoglobin, relatively few mitochondria, relatively few blood capillaries and large amounts glycogen.

Posterior- Further back in position; of or nearer the rear or hind end.

Anterior- situated before or at the front of; fore (opposed to posterior )

Bilateral- pertaining to, involving, or affecting two or both sides, factions, parties.

Superficial- concerned with or comprehending only what is apparent or obvious; not deep or penetrating emotionally or intellectually.

Transverse Plane- The transverse plane (also called the horizontal plane, axial plane, or transaxial plane) is an imaginary plane that divides the body into superior and inferior parts. It is perpendicular to the coronal and sagittal planes.

Lateral- situated on, directed toward, or coming from the side.

Medial- Pertaining to the middle; in or toward the middle; nearer the middle of the body.

diagonal plane- Upper limbs at shoulder joints; Overhand skills; EX. Baseball Pitch

Activity 3 phase 1

This is a great drill to work on the eye hand coordination of a recevier plus working on the hands of a recevier as well.  You start off by grabbing a tennis ball and getting about 7-8 feet from a wall.

Activity 3 phase 2

Once you have access to a wall and a tennis ball start throwning it right hand to right hand in a diagonal plane movement. Right hand to left. Now right hand to two hands. Than Try to pick up the pace a little bit once warmed up.

Activity 3 phase 3

Now, if you have access to a second person, you let the person stand behind you with the person catching the ball facing posterior and now throw. Right hand; left hand; two hands.  Depending on the situation you want to be able to catch the body laterally away from your body and medially away from your body. This is a really good drill when you have the second person throwing behind you because it is rare in a football game when you see the ball come out of the quarterbacks hands, it's probably already thrown and this gives you a chance to find the ball; this is helping working on that.  This part of the drill will work the Fast-twitch muscles fibers the most since the ball is unpredictable from where your going.

Activity 2 phase 1

This is called the Side to Side drill for recievers to improve their ability to catch a football.  This drill starts with two players standing on the goal line facing each other and about five yards apart.  The reciever should in a stance with legs abducted to shoulder width apart.  This drill works on concentration of the football while moving.  Your not always going to get a perfect pass while playing football, you need to be prepared to catch a ball in all different angles while moving.

Activity 2 phase 2

On command, both players start running sideways by twisting their torso in the transverse plane, tossing the ball back and forth until they reach the endzone.

Activity 2 phase 3

They get a quick rest and start back up the field. Some type of time can be used.  Extending their arms Bilaterally as they receive the ball. Make sure to stress good body control.  Depending on the muscular endurance of yours players, depends on how long they can go before rest. If players get too tired towards the drills end sometimes players form can get sloppy and accidents can occur resulting in superficial bruises.

Activity 1 phase 1

This activity should improve quickness and reaction time to help the person catch the ball better even if they can't see exactly when its thrown.  This will mostly utilize your type IIb muclse fibers.This drill is called the throw and turn drill.  The Drill starts off with the Quarterback throwning to the reciever who is facing posteriorly to him.

Activity 1 phase 2

As the Quarterback is throwning the ball he signals the reciever to turn as the ball is in the air. The football will be moving in a general motion which can be unpredictable at times.

Activity 1 phase 3

As the reciver turns anteriorly towards the QB he needs to be able to catch the ball.  This drill will force the recieve to locate the ball quicker while it's in the air and improvw reaction time to the ball even if you haven't see it thrown.

Expert

Video

Novice

video

Phase 1

Stand in an athletic stance facing the person anteriorly throwing the football.  Knees should be Flexed slightly getting ready to move if nessacary.

Phase 2

Once your in a athletic stance Flex your shoulder's 90 degrees in the saggital put your pointer fingers and thumbs together with your hands pronated and extended away from your body getting ready for however the football may come at you.

Phase 3

When the ball is thrown make sure your phalanges are abducted slightly around the middle of the football and catch the ball extended away from your body and inferior away from the head.

Phase 4

Once you have the football secured, bring it into your body having the point of the football in one hand near the pectoral major and the other point of the football in the armpit near the latissimuss dorsi.