USA Basketball - Healthy Weight Gain Tips for Basketball Players
It's a weight-loss world. People of all ages are constantly trying to shed pounds, to tighten their frames and to make the scale spit out a smaller number. It's a billion-dollar industry.
So it's a bit awkward that so many young basketball players actually need to gain weight.
If you're a teenage basketball player who's too skinny, you're hardly alone. Teenagers--both boys and girls--often feel like they're too underweight to play basketball to their highest ability. That's especially true for those who are tall and are forced to play physically in the paint.
"With adolescents, there's so much energy expended in growing taller, there's not a lot left over to grow out," said Becci Twombley. "That's a big issue."
Twombley is the nutritionist for the UCLA athletic department, and it's her job to make sure the Bruins' athletes are doing everything they can to add good weight to their often lanky frames.
From the time they enter high school until they're around 21 years old, some basketball players can eat whatever they want, as much as they want, and not gain a pound. While it's an uphill battle for a body that's still finishing its final growth spurt, there are things you can do to try to pack good weight onto your frame.
Eating Habits
First thing's first: eat a good breakfast. Before diving into a diet reconstruction, Twombley insists that without starting the day with breakfast, you don't stand a chance of putting on good weight.
"A lot of people get up and leave the house without breakfast," Twombley said. "Make sure you eat a big breakfast, not just a banana on the way out. Have oatmeal with sliced bananas, maybe some walnuts, a yogurt, a piece of fruit."
From there, set up your eating schedule so that you're consuming calories every three hours, instead of just three meals a day. Breaking up your eating into six meals gives you the opportunity to eat more calories. And calories are the key to any good weight gain.
"Don't eat so much at one sitting that you're not going to be hungry in three hours, because if you're overeating at one meal, you're going to be able to go six hours without eating," Twombley said. "The reality is, you can fit more calories in if you're eating every 3-4 hours during the day."
Twombley also insists that eating good food is as important as eating often. She stresses the need for young players to add in high-calorie food that's healthy. This includes:
Trail mix, which is a great grab-and-go snack with a lot of varieties available.
Granola
Cereals like Raisin Bran
Dried fruit
Avocados are a great food for those looking to gain good weight, due to its "good fat" content as well as Omega 3s. Avocadoes can be added to sandwiches, burritos, salads and other normal meals.
"A lot of my guys like to eat junk food," Twombley said. "They like to eat Doritos or chicken wings or chicken fingers with ranch dressing. Even though those are calories, they aren't functional calories so they don't actually do anything for them. If they eat them, they'll burn off really quickly because they have these great metabolisms and they're working so hard. But they're not getting the results they want to get."
So how many calories does an underweight player need? It depends on several factors, including age, maturity level and existing muscle mass. At UCLA, Twombley notices that most of the men's basketball players in need of weight gain can eat between 4,000 and 5,000 calories a day.
Female basketball players looking to add weight don't need as many calories as the guys because of less muscle mass. But at UCLA, they can still average between 3,000 and 4,000 calories a day.
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Strength Training
While proper nutrition is key, it's also important to build muscle mass through strength training.
Alan Stein, the strength coach at basketball power DeMatha, says that the main component to weight gain is nutrition. He also said that from a strength training standpoint, he doesn't do anything special for players who specifically need to gain weight because "95 percent of all high school basketball players need to gain muscle mass and get stronger."
He does offer these three tips for players wanting to build muscle mass:
Lift like a bird, look like a bird. You need to progressively add resistance in order to get stronger and gain muscle weight. Don't be afraid to push weight! You should aim for a weight that is challenging to get 10-12 reps. Those last few reps should be really difficult. If you are still lifting the same weight 60 days later, you haven't gotten any stronger.
Get more bang for your buck. Don't bother with lateral raises and curls. Perform multi-joint exercises that work several muscle groups at once. Chest presses, shoulder presses, pull-ups, and rows for your upper body; and squats, deadlifts, lunges and step-ups for your lower body.
You are not an Olympic lifter or bodybuilder, so don't train like one. Strength training for basketball is a means to an end, not an end itself. You need to train for the demands of the game, not for show and not for skill. Doing three sets of concentration curls will do nothing to help you on the court. Your body functions as a unit on the court, so it should do the same in the weight room.
What You Can Expect
So you've got a plan in place, either through research or hiring a dietician or following some new guidelines.
When will you start seeing results?
Twombley breaks it down in three different groups, though it varies often by body types, and maturity levels:
For males under the age of 18, a gain of ½ pound a week is ambitious and may be a challenge.
For males over the age of 18 who have reached their peak height, you can gain a pound a week or more until you're around 20 years old.
For females, it's hard to gain much more than ½ pound or a pound a week.
It's important to realize, though, that there's no magic formula. Sometimes, your body won't respond like you want it to. At least not yet.
"Sometimes we'll get guys that come in at 18 or 19 that are still thin, but by 20 are filled out," Twombley said. "They're training just as hard, they're eating just as well. It's just that their bodies are now catching up."
Through the right nutritional habits coupled with strength training, you can maximize your potential to gain good weight. Beyond that, though, it's up to your body to respond favorably to your changes.
A basketball player’s guide to bulking up – The Miscellany News
I’ve been around the sport of basketball my whole life—playing it, watching it, showing little kids how to play. And as a sophomore in college, my unconditional love of the game has only blossomed and solidified in form.Basketball comes naturally to me, and it’s translated into a love for other sports as well. I can easily comprehend the trials and tribulations of the typical athlete, who seeks out opportunities to push the limits and improve, improve, improve – and such improvement arrives in various forms. It’s not just skill-oriented.
The game reeled me in around the turn of the century, back when I was still learning how to read, write, and tie my shoes; I was instantly drawn to the Los Angeles Lakers of the early 2000’s, which featured Shaquille O’Neal, Kobe Bryant, and the likes of Derek Fisher, Samaki Walker, and Mark Madsen. The stars were exceedingly bright and the final product, supervised by the legendary Phil Jackson, simply jumped out at you.
As a child growing up in Boston, Massachusetts, I couldn’t comprehend how a man as massive as Shaq could combine so many attributes all at once—grace, athleticism, power, touch around the basket, and lightness of foot—and dominate some of the world’s best athletes with such remarkable ease. I was exposed to the highest level of athletic performance at an age ripe for idolizing, copying, and imitating those on television. (With regard to my allegiances, I was obviously rather conflicted and represented an outlier of sorts in the confines of sports-crazed Boston).
I understand when a basketball player—or any athlete, for that matter—decides to gain a bit of weight in order to improve and prevail over the competition. Sometimes, that extra ten pounds of muscle can prove to be the difference between converting a contested layup and failing to score altogether.
Assuming that the add-on is “good weight,” of course, and not just the byproduct of extra hours spent in the kitchen, bulking up your frame can make you tougher to defend and increase your on-court production at the same time. There have been countless examples of correlation between bulking up and improving as a basketball player; heck, even Michael Jordan–one of the most physically gifted athletes ever born–added muscle to his already chiseled frame so that he could absorb more contact and sustain his statistical output with age. Spending time in the weight room can pay great dividends. Basketball may be one of those sports predicated upon finesse, ball skills, and ease of movement, but gaining five, ten, fifteen pounds of muscle has the potential to go a long way if the right steps are taken.
During my time associated with basketball, I have come across numerous athletes who don’t necessarily adhere to the proper protocol with regard to weight gain. They just want to lift, lift, lift. Bent rows. Incline bench press. A superset of bicep curls and tricep extensions to conclude the workout. Lift, lift, lift. Simply going to the local gym will solve everything. After a while, that extra fifteen pounds will just come out of nowhere, and the job will be done. But, contrary to the belief of some, weight gain doesn’t just happen when you lift a lot of metal plates and spend a lot of your precious time toning in front of a dumbbell rack. It must be supplemented by caloric intake—specifically, there must be a steady flow of protein into your system after that tiring workout, so that your body can recover.
With regard to weight gain, the “I’ll just lift and lift and lift” mantra only works if it’s supported by a commitment to judicious post-workout eating and time well spent in the kitchen. Again, don’t use this as an excuse to cut back on workouts and eat that extra piece of cake instead. The combination of lifting weights and loading up on protein ultimately leads to added bulk—these are the two major steps in the process, so skipping one of them won’t get you anywhere. If you participate in an intense morning workout only to hold off on eating until the afternoon, then don’t expect to reach your desired weight and accomplish your goals. Choosing to lift must be followed by the choice to replenish your system with some much-needed protein.
If you’re opposed to protein shakes—which is the case for some athletes, who still fear the ingredients in some of those mysterious protein tubs on the market–then go with peanut butter instead, or some grilled chicken and a CLIF Bar. There are many adequate sources of protein out there, so the supply of post-workout calories really shouldn’t be a major problem if you’re actually committed to bulking up.
Gaining “good weight” obviously implies lifting weights, doing pushups, and the like. Refusing to step foot in a gym and getting stronger just don’t go hand in hand, and adding muscle will require hard work, dedication, and sacrifice—all of the overused clichés that you could possibly imagine. But, exercising must work in sync with eating. The pounds indicated on those metal plates in the gym are to be complemented by calories on a plate, particularly sufficient doses of protein needed to replenish, refuel, and strengthen the human body. Weight gain is tied to the protein consumed after a workout, and that’s been proven over and over again.
Don’t make the mistake of skipping a step—either out of laziness or lack of knowledge—and turning exercising into an exclusive venture, unaccompanied by a post-workout meal. I’ve seen too many athletes fall into the trap of turning down meals when they are most needed and crucially important. If you want to put on some weight, make sure that you do your homework. Work out and eat to reach your target weight!
Basketball coaching hacks: how to score goals for beginners
Even if you are a novice basketball player, we will not give you a training plan, but we will tell you why the ball flies anywhere but into the ring and into your hands. It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team.
Basketball Shot Rules for Beginners
1. Hands up
In pursuit of the attacker, raise your hands, even if you are standing with your back to the pass, and even more so if the ring is in front of you. Your raised hands will increase the chance of intercepting the ball from the opponent by 2 times. Don't overlook this little thing!
2. Make shield rolls
Even Tim Duncan did not neglect them! A square is drawn on the basketball backboard. If you are standing opposite the ring, then aim at the middle of the upper part of the square, if you are standing on the side, then at the corner. If you hit this square, then the ball is at 90% of cases will fall into the ring. The law of physics and no cheating!
3.
Look at the ring, not at the ball
Practice driving the ball with your hand, not your eyes, develop tactile control. Your eyes should be on the hoop while dribbling and be aware of the position of your body in relation to the hoop. Then you will be able to take the correct posture, and the throw will be effective.
4. Dribble with the balls of your fingers only
The palm should not touch the ball, only the pads of the fingers. Dribbling should become familiar to you, like an extension of your hand. Then you can change its trajectory at any time and you will have more chances to score goals. Practice with the ball constantly.
5. Throw with one hand
If you throw the ball with two hands, you reduce the chance of hitting the basket. All the efforts of the throw are in one hand (in the right for right-handers, in the left for left-handers). The other hand only holds the ball, the leading one holds it with the fingers, not the palm.
6.
Do not jump when protecting the ring
Jumping is the main mistake of rookie defenders. To intercept the ball and block the shot, simply stick out your hands. When you are in a jump, the attacker will easily bypass you.
7. Don't look back
When you dribble, don't look back, but dribble and aim for the ring, focus on shooting (or passing to another player on your team).
8. Bring the throw to automatism
Incorporate the most basic basketball techniques into your training plan and bring the shot to automatism. Throw first from a distance of half a meter from the ring, gradually increasing it. Learn to throw the ball so that it hits the hoop without touching the edge.
Throw the ball with all fives and jump
Throwing Rules:
Head in the center of the body - if tilted, accuracy is lost.
Look at the ring: mentally build a trajectory. If you are far away, the ball flies in a curved curve with a maximum height of 2 meters above the hoop.
A strong hand is in front and throws, a weak hand is on the side and directs, only holding the ball. The elbow of the throwing hand must be in line with the ring.
The ball must rest on the fingers without touching the palm. The fingers are as far apart as possible and grab the ball.
Throwing arm bent 90 degrees, forearm perpendicular to the floor. If you bend less, then you get not a throw, but a throwing of the ball horizontally.
The main thing in the throw is the position of the body and its balance. Place your feet apart and parallel to each other: it is important to orient them in the middle of the basket. Then the direction of the body during the jump will coincide with the direction of the throw, and the ball will fly straight into the ring. When the feet are uneven, the ball flies in the wrong direction or does not reach (although the throw was normal).
Take a deep breath and release as you exhale.
How to hold the ball and shoot in basketball
How to throw correctly: straighten your arm, point your wrist up, and with your hand set the ball to rotate in the opposite direction from the flight. The ball should seem to "roll" off your fingers.
9. Copy masters and play as a team
Watch professional basketball games and try to copy the movements of your favorite players in training. And be sure to conduct game sparring - this will allow you to develop more techniques.
10. Do not throw in a straight line
The higher the arc of the ball, the greater the chance of a goal and the less chance of blocking by the opponent.
11. Do not throw the ball from a full height stand
This is the biggest newbie mistake!
Before the throw, bend your knees slightly and at the moment of the throw, straighten your body, making a jump. You need to straighten up and push off the ground at the same time. When squatting, keep the elbow of the throwing arm close to the body and towards the ring.
The jump will give momentum to the ball and will allow you not to make sudden movements with the brush.
***
And to be a long-term player, do not forget about your health: take care of your joints and muscles, use tapes, do a warm-up. And be sure to strengthen your arms, legs and shoulder girdle, develop coordination. Regular exercises on uneven bars and horizontal bars will help you with this.
How to learn to play basketball from scratch
“School 2.0” is the best educational project in the history of Russian basketball, which has collected in one material all the basic skills that are needed for those who want to jump like Michael Jordan and throw a three-pointer like Steph Curry. We literally chew on you how to play basketball and become cool. Lots of videos are included.
Passion for basketball usually begins with the ball hitting the basket. Do not deprive yourself of this pleasure, learn to score from under the basket, then from two steps . .. But after that, you should think about what elements to master in order to become a “correct” basketball player. We won't let you get bored - we won't fill all basketball practice sessions with boring stops and turns. But in general, you can’t do without it, because the correct work of the legs, the habit of standing firmly, not mincing, not taking extra steps, quickly and correctly changing the direction of movement is an absolute must for a basketball player. Plus, of course, dribbling and passing.
In general, to start the basketball path, “School 2.0” recommends exercises to develop the following skills during basketball training:
Shooting
Footwork
Transmission
Maintenance
Do two or three dozen workouts, combining the exercises from the following list, and you will notice real progress. Start each workout with 2-4 minutes of quiet running and such a joint warm-up:
Exercises are performed one after the other without stopping.
Shoulder warm-up. Stand up straight and stretch your arms out to the sides. Make circular movements with straight arms 10 times forward, then 10 times back.
Pelvic warm-up. Put your hands on your belt, feet shoulder-width apart. Perform rotations in the hip joint, as if twisting a hoop, 10 times in each direction.
Back workout. Bend your elbows and press to your chest, feet shoulder-width apart. Do rotations in the lower back 5-10 times in each direction.
Knee warm-up. Stand up straight, feet together. Squat down a bit and put your hands on your knees. Then perform rotational movements with your knees, helping yourself with your hands. Do 10 times in each direction.
Ankle warm-up. Put your hands on your belt. Place one foot on the toe slightly behind you. Resting on your toes, do 10 rotations in the ankle joint in each direction, then change legs.
Squats. At the end, do 5 deep squats, keeping your heels on the floor and stretching your arms in front of you.
Shooting
Get used to throwing correctly right away - with one hand (the other can only hold the ball), with reverse spin. The forearm is perpendicular to the floor, the arm straightens completely, the hand “closes”. Listen to how the ball blows up the net - it's a thrill.
1. Shooting stand
Stand straight, feet shoulder-width apart, ball in hand.
At the signal, take a throwing stance, and at the next signal, return to the starting position.
Ready to throw: legs bent, back straight, slightly tilted forward. Throwing hand behind the ball (not sideways!), the second hand holds the ball in front-side.
Raise the ball to shoulder level.
Repeat 10 times with right and left hand.
2. Single-handed throw on the spot
Get into the throwing position. The ball lies in one hand at the level of the head, the elbow is directed forward, the second hand does not help.
Squat down a little and with simultaneous extension of the legs and elbow, throw the ball up in front of you. Stay in the final position until the ball hits the floor.
Repeat 10 times with right and left hand.
3. Throw with one hand into the hoop from one meter
Stand under the hoop with the ball in your hand at shoulder height. The other hand does not help!
Sit down and simultaneously extend your legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
Try to hit the ball in the corner of the rectangle drawn on the shield, then the ball will be in the ring.
Throw from different positions. 10 times with the right and left hand.
4. Medium throw
Stand at a distance of 3-4 meters from the ring and take a throwing stance. Sit down and with the simultaneous extension of the legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
Throw from different positions.
Stand a few meters from the ring. Make yourself an autopass, take a small jump forward, catch the ball, take a shooting stance, and hit the basket.
Perform the exercise 10 times with your stronger arm.
5. Two steps - throw
Stand three meters from the ring. Take two steps from the spot and throw the ring.
Get on the three-point line. Take a couple of hits with the ball, then two steps and throw the ring.
From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
Try to hit the ball in the corner of the rectangle drawn on the shield.
Repeat 10 times with right and left hand.
6. Two steps - low shot
Get on the three-point line. Take a couple of hits with the ball, then two steps and throw from the bottom of the ring.
Stand three meters from the ring. Take two steps from the spot and throw the ring from below.
From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
Try to hit the ball in the corner of the rectangle drawn on the shield.
Repeat 10 times with right and left hand.
Footwork
Glue your feet to the floor. No extra steps! Otherwise - "jog", whistle, give the ball to the opponents.
1. Jump stop
The exercise is performed on the spot. Make yourself an autopass, catch the ball with two hands and at the same time do a two-foot jump into a basketball stance.
Determine the axial (supporting) leg and perform turns on this leg forward and backward.
Then imitate the following sequence of actions: take the ball in your hands, being completely in the air; land on both (!) feet at the same time; make turns around the same (!) leg.
Repeat the exercise 10 times: 5 times turning on the right foot and 5 times on the left.
2. Walking stop
The exercise is performed on the spot. Make yourself an autopass, catch the ball with both hands and stop at the same time with two steps into the basketball stance.
The axial (supporting) leg will be the one with which you took the first step - on this leg, perform turns forward and backward.
Repeat the exercise 10 times: 5 times turning on the right foot and 5 times on the left.
3. Zigzag without a ball with a jump stop
All changes in the direction of movement are made by a clear turn around the near leg - even through the “face”, even through the “back”. This is very important in basketball!
4. Zigzag without a ball with a stop in steps
It is performed in the same way as the previous exercise, but the stop at the cone is one-two, not a jump.
Transmission
Mastering the culture of passing will not only earn you the respect of your playmates, but it will also give you a lot of fun. Maybe even more than hitting the ring.
1. Passing with two hands into the wall
Stand 3-5 meters from the wall. Pass the ball into the wall with both hands from the chest.
Hold the ball with both hands from the sides and direct it to the wall with a wrist movement. As a result, the arms at the elbows should straighten, and the hands should “close”.
Move further back to make longer passes. At the moment of such a transfer, one leg takes a step forward. Catch such a transmission from the floor.
Repeat the exercise 15-20 times.
2. Passing with one hand into the wall
Stand 3-5 meters from the wall. Pass the ball into the wall with one hand from the shoulder.
Hand behind the ball, thumbs up. Carpal movement.
Repeat the exercise 15-20 times for each hand.
3. Lying One-Hand Pass
Lying on your back, pass with one hand up.
Repeat the exercise 15-20 times for each hand.
Dribbling
Great basketball dribbling is the key to all doors. Not to mention how effective it is.
1. Palms on the ball
Take the ball in your hands and move it from hand to hand, hitting it with your palms.
Start slowly and then speed up. 15 seconds slow, 15 fast.
Repeat 1-2 times.
2. Ball on fingers
Quickly toss the ball with your fingertips from one hand to the other: raise and lower in front of you; sit down and get up; raise and lower in motion.
Perform each exercise 2-3 times for 15 seconds.
3. Ball around the body
Move the ball from one hand to the other as quickly as possible: around the body; around the head; in a basketball stance around the leg; in a basketball stance figure eight around the legs.
Do 5 reps each side.
4. Low dribbling on the spot
Low ball dribbling in different positions:
Basketball stance, feet parallel. Dribble to the side of your foot. Free hand in defense position.
Sit on the floor and dribble the ball from your side, bringing the ball closer or further away.
Repeat 15 times with each hand. Do 2-3 sets.
5. Medium dribbling on the move
Medium dribbling of the ball (height to the waist) on the move. Do it at speed.
Make a turn, leaving the ball in place and picking it up with your other hand.
Dribble two courts with each hand.
6. V-dribbling in front of you
Stand in a basketball stance.
Dribble with one hand in front of you in a V, with your right and left hands in turn.
Repeat 15 times with each hand. Do 2-3 sets.
7. Crossover
Move the ball in place in front of you from one hand to the other.
First do the exercise for each stroke.
Then - for every third hit.
After translation, touch the floor with your free hand.
Repeat 15 times with each hand. Do 2-3 sets.
8. Underfoot transfers
Transfer the ball between the legs from one hand to the other.
Translate every third hit with the ball.
After translation, touch the floor with your free hand.
Repeat 15 times with each hand. Do 2-3 sets.
That's it for starters. Of course, it would be nice to learn how to fly - in the sense of jumping high without a trampoline. But that's another story. If you only jump, you are a jumper. And if you have mastered these exercises, you are almost a basketball player. Then you can already learn to play in a team, in real contact conditions.
Why Andrey Kirilenko created School 2.0:
And remember,
"School 2.0"
will introduce you to people who you want to follow an example from: winners in whom at first no one believed; music and film stars going crazy about basketball; heroes who, thanks to sports, managed to overcome themselves.
And calories are the key to any good weight gain.
Even though those are calories, they aren't functional calories so they don't actually do anything for them. If they eat them, they'll burn off really quickly because they have these great metabolisms and they're working so hard. But they're not getting the results they want to get."
He also said that from a strength training standpoint, he doesn't do anything special for players who specifically need to gain weight because "95 percent of all high school basketball players need to gain muscle mass and get stronger."
It’s not just skill-oriented.
Again, don’t use this as an excuse to cut back on workouts and eat that extra piece of cake instead. The combination of lifting weights and loading up on protein ultimately leads to added bulk—these are the two major steps in the process, so skipping one of them won’t get you anywhere. If you participate in an intense morning workout only to hold off on eating until the afternoon, then don’t expect to reach your desired weight and accomplish your goals. Choosing to lift must be followed by the choice to replenish your system with some much-needed protein.
Refusing to step foot in a gym and getting stronger just don’t go hand in hand, and adding muscle will require hard work, dedication, and sacrifice—all of the overused clichés that you could possibly imagine. But, exercising must work in sync with eating. The pounds indicated on those metal plates in the gym are to be complemented by calories on a plate, particularly sufficient doses of protein needed to replenish, refuel, and strengthen the human body. Weight gain is tied to the protein consumed after a workout, and that’s been proven over and over again.
It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team. 
Look at the ring, not at the ball 
Do not jump when protecting the ring 
.. But after that, you should think about what elements to master in order to become a “correct” basketball player. We won't let you get bored - we won't fill all basketball practice sessions with boring stops and turns. But in general, you can’t do without it, because the correct work of the legs, the habit of standing firmly, not mincing, not taking extra steps, quickly and correctly changing the direction of movement is an absolute must for a basketball player. Plus, of course, dribbling and passing. 
Put your hands on your belt. Place one foot on the toe slightly behind you. Resting on your toes, do 10 rotations in the ankle joint in each direction, then change legs. 
Throwing hand behind the ball (not sideways!), the second hand holds the ball in front-side. 
The other hand does not help! 
Make yourself an autopass, take a small jump forward, catch the ball, take a shooting stance, and hit the basket. 
No extra steps! Otherwise - "jog", whistle, give the ball to the opponents. 
Make yourself an autopass, catch the ball with both hands and stop at the same time with two steps into the basketball stance. 
At the moment of such a transfer, one leg takes a step forward. Catch such a transmission from the floor. 
Palms on the ball 
