Prevent Softball Shoulder Injuries With a Shoulder Prehab Circuit | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Prevent Softball Shoulder Injuries With a Shoulder Prehab Circuit

September 23, 2011

Throwing a softball overhand is one of the most unnatural motions in sports, so it’s critical to train your shoulders to withstand its rigors and strain. STACK taps into advice from top softball trainer Dunstan Kendrick, who has worked at D1 Sports Training in Knoxville, to shore up your shoulder strength and flexibility.

“[Shoulders] are complex, and their muscle fibers are [compact], so if you don’t give them time to rest [between sets], injuries will occur more quickly than you might see in other muscles,” says Kendrick, who trained 2008 Olympic Silver Medalist and NCAA career strikeout leader Monica Abbott.

To help avoid shoulder injuries, like rotator cuff tears, follow Kendrick’s brief circuit routine, below.

Front Deltoid Raise

  • Holding light plates in hands, assume athletic stance with feet slightly wider than shoulder-width; bend at waist until chest is parallel to floor
  • Bring elbows toward ceiling until upper arms are parallel to floor and in line with shoulders; bend arms to 90-degree angle
  • Externally rotate upper arms bringing backs of hands toward ceiling
  • Lower plates through same motion and repeat for specified reps

Sets/Time/Rest: 3x20 seconds with 60-second rest between sets
Coaching Points: Use 5- to 8-pound plates // Keep thumbs up // Palms will face body until plates are raised behind ears // Isolate target muscles and avoid using momentum

Medial Plate Raise

  • Holding plates in hands, stand straight in athletic stance with feet slightly wider than shoulder-width and arms at sides
  • Raise arms to shoulder level
  • Perform shrug
  • Lower arms to start position and repeat

Sets/Time/Rest: 3x20 seconds with 60-second rest between sets
Coaching Points: Do not raise plates higher than eye or ear level // Reach comfortable, personal peak point to avoid wasting motion

Rear Deltoid Raise

  • Holding plates in hands, assume athletic stance with feet slightly wider than shoulder-width; bend at waist so chest is parallel to ground and arms hang toward ground
  • Raise arms until parallel to ground
  • Lower arms to start position until plates almost touch; repeat

Sets/Time/Rest: 3x20 seconds with 60-second rest between sets
Coaching Points: Palms should face away from body throughout entire movement // Use controlled movements to feel muscles firing

Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,653,048
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,742,248
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,472

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Outsmart Injury With These 4 Predictive Tests

Every athlete wants to avoid injury . Prevention can be difficult when there is no crystal ball to tell us when, where, how and why the injury will...

2 Ways to Fix Anterior Pelvic Tilt

The 8 Most Dangerous Exercises for Your Shoulders

What You Need to Know About Tiger Woods' Back Injury

6 Steps for Recovering From a Season-Ending Injury

Eliminate Elbow Pain with These 3 Methods

The Secret Weapon Powering Stephen Curry's Resurgence

Impressive Advances in ACL Rehab

Prevent ACL Injuries With This Hamstring-Focused Workout

Connective Tissue: The Key to Preventing ACL Injuries

How to Treat Piriformis Syndrome

Why Strengthening This Muscle May Fix Knee Pain

The Future of Sports Injury Rehabilitation

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

How to Keep Your Feet Healthy On and Off the Field

5 Tips to Intelligently Train Through Lower Back Pain

How to Prevent Injuries With 3 Yoga Poses

Evan Gattis's Protection-Enhanced Catcher's Helmet

Achilles Tendon Ruptures: Prevention and Recovery

7 Ways to Fix Back Pain

Coaches: Prevent Injuries With the Recovery Management Tool

10 Ways to Fix Back Pain

How to Fix Anterior Pelvic Tilt

Predicting the Impact of DeMarco Murray's Hand Injury

3 Causes of Recurring Hamstring Injuries

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

4 Sports Massage Techniques to Relieve Tight Muscles

How to Prevent Baseball Injuries During the Off-Season

5 Things You Can Do to Prevent Muscle Injuries

4 Strategies to Prevent Tommy John Surgery

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

5 Bodyweight Exercises to Prevent Baseball Injuries

Avoid Low-Back Pain With These 7 In-Season Exercises

Tips for Working Out With a Hand or Arm Injury

How to Bench Press With a Shoulder Injury

5 Exercises to Prevent ACL Tears

6 Ways to Prevent Common Sports Injuries

6 Simple Tips to Prevent Knee Injuries

3 Ways to Prevent the Most Common Hockey Injury

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Train With Running Blisters

Pectoral Tendon Ruptures and Injury Prevention