Procaryote
Shoulder · Strengthening

Plyometric External Shoulder Rotation with Ball

Plyometric external shoulder rotation with ball, 3 sets, 8 repetitions, explosive tempo

Illustration of the Plyometric External Shoulder Rotation with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: Explosive

Description: Hold a small ball or light ball in the hand on the side of the shoulder to be worked on, with the elbow bent at 90 degrees and close to the body. Perform a quick and controlled external rotation of the shoulder by lightly throwing the ball against a wall or to a partner, then catch it as you return to the starting position. Ensure the trunk remains stable and avoid compensating with other movements.

Tips: Contract the shoulder muscles during the movement to maximize strengthening. Keep the elbow pressed against the body to isolate external rotation. Start slowly to master the technique before increasing speed.

Progression: Gradually increase the execution speed or use a slightly heavier ball as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
light ball, wall
Starting position
Standing, elbow bent at 90 degrees, arm along the body, holding a light ball
Clinical goal
Strengthen shoulder muscles to improve stability and power
Also known as
external rotation with ball, plyometric shoulder strengthening, explosive shoulder rotation

Precautions

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

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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.