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Sunday, December 26, 2010

Off-season shoulder exercises

The following video demonstrates what are referred to as the "Jobes Arm Exercises."  These exercises target the smaller muscles in the shoulder like the rotator cuff that are the source of many injuries in baseball.  These exercises are a must for any player!  Watch the video and then read my tips in order to get the most out of the routine.

Tips for the weights:
1. Use only light weights for the various shoulder raises.  2-5 lbs. maximum.  If your weights are heavier, your larger muscles kick in which will defeat the purpose of the exercises which is to target the smaller ones used for throwing.
2. Lift the weights slowly and under control.  Do not swing them up.
3. Lift your arms to a level just above the parallel-to-the-ground mark. 
4. Count how many reps you are doing and improve by 1 or 2 each time.  Note: The first few reps will be very easy.  You should really start to feel your shoulders "burn" around the 10-15 rep mark. 
5. If you don't have weights, a heavy soup can or a tennis ball container filled with dirt/rocks works well also.  Fill the container and tape shut.
6. Perform at least 3 times a week.

Tips for the bands:
1. Bands come in different thicknesses so find one that fits.
2. Some bands come with a handle but you can make one by just tying a loop onto one end.
3. During the internal and external exercises, notice that his elbow is tight to his body and stays still.
4. Your external and internal arm movements should only be about a 90 degree turn.
5. Be sure that tension exists during the entire 90 degree movement.
6. Perform at least 3 times a week.

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