Section 3 - Exercise Videos
Exercise #11 – External Shoulder Rotators
Exercise #11 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the left arm and one time with the right. The final hold position for the left arm is shown in Figure 3-11a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right arm as shown in Figure 3-11b below.
Repeat this process one more time giving you a total of two 'reps' for the right arm and two 'reps' for the left arm as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- Gym equipment provides safe and effective places to attach your bands since they are relatively immovable and do not typically possess any rough or sharp edges that may accidentally cut you band. If you have access to such equipment it is suggested that you use it.
- If you have a game scheduled and have been actively performing most, if not all, of the exercises in this program for at least two consecutive weeks prior to competition, you may want to allow yourself two full days of rest from these exercises before the competition.
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
- To increase the resistance, back away from where the band is attached a little further and/or use two or more bands at the same time.
Muscles Used: External Shoulder Rotators; Wrist Extensors.