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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.