The University of Alabama softball team performs External Rotations with a resistance bands to strengthen the posterior portion of the shoulder blade.
The shouder area contains one of the most important muscle groupings for softball athletes. To prevent injury, the University of Alabama softball team complements their YTW and Bench Press exercises with external rotations. External rotations will focus on your smaller muscles located inside your shoulder. Most specifically the posterior chain. Vary your sets and reps throughout the season depending on your game schedule. Typically, the Alabama athletes will perform anywhere from three to five sets ranging from five to fifteen reps. Using this as a guide will help you to avoid pre-fatiguing your shoulder muscles.
External Rotation- Tie a resistance band around a stable piece of equipment
- Stand tall with your knees slightly bent and the attachment point to the left
- Hold the resistance band with your right arm bent at a 90-degree angle positioned across your midsection
- Slowly rotate your arm out towards the side as far possible
- Slowly return your arm to starting position; repeat for specified reps
Sets/Reps: For heavy resistance - 3 x 5
For medium/light resistance - 3x 10-15 (until form falters)
- Avoid using any fast and choppy movements.
- Keep your working elbow pinned to your side.
- For endurance, select a band with a lower amount of resistance and increase reps. For increased strength, select a higher resistance band.
- Keep your chest open and your core tight.
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