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The Ballistic Six  
   
Elastic 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, where your forearm is parallel to the ground, with your elbow directly below your shoulder.

Maintaining the same forearm flexion of 90 degrees, keep the elbow drawn against the side of the torso. This technique que is imperative. By allowing the elbow to deviate from a position parallel to the torso, changes the head of the humerus (top of forearm bone) in the glenoid fossa (glenohumeral/shoulder joint) and decreases the stress placed on the infraspinatus and teres minor, decreasing the efficacy of the exercise.

Slowly r otate the wrist as far away from the body as possible while maintaining proper technique. Allow for a smooth return to the start position.

   
What You Should Feel  
You should feel a 'burning' sensation deep within the shoulder joint as you rotate the wrist away from the body.  
   
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.

To increase range of motion and to increase the length of eccentric contraction. Rotate the wrist internally (towards the mid-section) before intiating the concentric (external) contraction.

 
   
   
   
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