Shoulder · Motor control

Controlled Plyometric Throw for the Shoulder

Plyometric throwing movement, 3 sets, 8 repetitions, controlled execution

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Hold a light object in front of you at shoulder height. Throw it forward with a quick but controlled movement, then gently catch it to return to the starting position.

Tips: Keep the trunk stable and avoid sudden body movements. Focus on a smooth and controlled motion to improve shoulder coordination.

Progression: Gradually increase the throwing speed while maintaining control and precision of the movement.

At a glance

Goal: Motor control
Level: Intermediate
Equipment: light object (ball, light medicine ball)
Starting position: Standing, holding a light object at shoulder height
Clinical goal: Improve shoulder motor control
Also known as: explosive shoulder throw, plyometric shoulder exercise, controlled arm throw

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

Elastic Band Weight Throwing ExerciseElastic band weight throwing exercise, 3 sets, 10 repetitions per arm, slow and controlled movement

External Rotation Shoulder Stabilization with Elastic BandExternal rotation shoulder stabilization with elastic band, 3 sets, 10 repetitions, controlled maximum range of motion

External Rotation Shoulder Stabilization with Micro-CirclesExternal rotation shoulder stabilization, extended arm, 3 sets, 30 seconds hold with micro-circles

External shoulder rotation mobility (end of RE2)External shoulder rotation mobility (end of RE2), 3 sets, 8 repetitions, slow and controlled movement

External shoulder rotation with destabilization using elastic bandExternal shoulder rotation with destabilization, 3 sets, 10 repetitions, light elastic band

Facial Drop Shoulder ProprioceptionFacial drop shoulder proprioception, 3 sets, 8 repetitions, slow and controlled execution

Facial Position Shoulder StrengtheningFacial position shoulder strengthening, 3 sets, 8 repetitions, slow and controlled tempo

Internal and External Shoulder Rotation Proprioception with StickInternal and external shoulder rotation proprioception with stick, 3 sets, 10 slow repetitions

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.