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Shoulder · Strengthening

Shoulder External Rotation with Ball for Plyometrics

Shoulder external rotation with ball, 3 sets, 8 repetitions per arm, explosive tempo

Illustration of the Shoulder External Rotation with Ball for Plyometrics exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Tempo: explosive movement

Description: Hold a small or light ball in one hand, with your elbow bent at 90 degrees close to your body. Perform a quick and controlled external rotation of the shoulder by lightly throwing the ball against a wall or to a partner, and then bring it back to the starting position.

Tips: Keep your elbow close to your body and your wrist stable throughout the movement. Focus on a quick but controlled rotation to maximize the plyometric effect.

Progression: Gradually increase the speed of execution or the size of the 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 close to the body
Clinical goal
Shoulder muscle strengthening
Also known as
external shoulder rotation with ball, plyometric shoulder exercise, 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.