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Shoulder Plyometrics

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This advanced exercise is perfect for any throwing athlete. It is a plyometric exercise which means your muscles will exert a maximal effort in a short period of time and is specific to the shoulder. 

Equipment: small weighted ball of 3-5 lbs.
Start: Facing the wall, in a throwing position with your feet separated. Always engage your core.
You want to throw the ball into the wall with the intention of getting a rhythm going. You can start with a slow rhythm and gradually increase your pace. Practice for 30 seconds and slowly build to 60 seconds. Start with two hands and switch to single hand as tolerated.

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Stone, K.R., A.W. Walgenbach, A. Freyer, T.J. Turek, and D.P. Speer. 2006.