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The Ballistic Six
[Train for Power] [Train for Speed] [Train for Strength] [Jump Training] [Agility] [Core Training] [Dry-Land Conditioning] [Warm-Up & Cool-Down]
Elastic 90-90 External Rotation    
     
Muscles Targeted: Infraspinatus & Teres Minor    
     
Start Position   Finish Position
Technique Coaching Ques   Technique Coaching Ques
Begin by placing your elbow in a position of 90 degress of flexion, as shown. Attempt to maintain this position throughout the entire set.

Maintain the same position of 90 degrees of elbow flexion, and slowly allow the wrist to rotate towards the ground. Allow the wrist to drop to a position of parallel to the ground, with the elbow maintaining 90 degrees flexion.

If performed in a traditional gym or clinical environment, the athlete must watch that the shoulder does not elevate above neutral during this concentric phase, or that the elbow drops below parallel. Deviation of this kind will alter the stress within the glenohumeral joint, and decrease the efficacy of the exercise.

Return to start position

     
What You Should Feel    
You should feel a 'burning' sensation deep within the shoulder joint as you rotate the wrist upwards, away from the ground.    
     
Technique Progressions    

Athletes returning from injury should begin performing external rotation with a light (1 - 2.5lb) dumbbell style weight. As strength and range of motion progress, the athlete is encouraged to begin using elastic tubing. Elastic tubing provides dynamic constant external resistance (DCER), which places changing resistance throughout the range of motion, generating a stress that is more consistent with that endured during the pitch motion.

   
     
     
     
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