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Shoulder Plyometric Program

Throw with arm at side For the right arm, stand sideways so that your left side is facing a ‘rebounder’ or wall.  Keep the right elbow tucked against your right side with the elbow at a right angle.  Throw a 1 to 2 pound ball across the body, keeping the elbow tucked to the side, to the rebounder.  Catch the rebounded ball in the same arm position, allowing the arm to comfortably stretch back, and then quickly throw the ball again.  Do not pause or stop the ball movement after catching  it.
 
Wall dribbles overhead
Stand facing a wall with your arm held comfortably overhead, above the shoulder joint.  Quickly dribble a 1 to 2 pound ball against the wall using your fingertips.
 
Rebounder throwing
Stand facing a rebounder, with the arm raised in the throwing position.  Throw a 1 to 2 pound ball and then catch the rebounded ball in the same throwing position.  On the catch, allow the arm to comfortably rotate backward and the quickly throw the ball again.  Do not pause or stop the ball movement after catching it.

 

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