COACHES MANUAL

Level I - Coaches Manual
Shoulder
5B. Coordinated motor activity, along with adequate strength and endurance, are essential to optimal shoulder
function. The following exercises should be performed daily for optimal effect.
Rotator cuff strengthening exercises
The athlete remains standing, maintaining core stability while
performing external (top) and internal (bottom) shoulder rotation
exercises using an elastic resistance band. The scapula should be
held stable and the humeral head kept from gliding anterior, while
the elbow should remain in the plane of the scapula.
Training the trapezius and the opposite serratus anterior
In the standing position the athlete secures a rubber band around
one foot and holds the other end in the opposite hand. In the figure,
by elevating his right shoulder he is activating the upper part of the
right trapezius muscle. When further flexing the right upper limb
posterior, he is training the middle and lower parts of trapezius. At
the same time the left arm and shoulder can grab the rubber band
push forward, activating the left serratus anterior muscle. During
these exercises, thoracic extension can also be trained by lifting the
sternum. The lumbar spine must be kept stable.
Training the serratus anterior and trapezius muscles
The athlete supports himself on one elbow/forearm while maintaining
core and scapular stability. He holds his opposite arm in 90 degrees
of flexion/abduction while rotating his body and reaching as far as
possible. The exercise can be progressed by using weights.
Training scapular coordination with a fit-ball
The athlete balances a fit-ball on one outstretched hand while
changing position of the arm into flexion/extension and abduction/
adduction. Exercise should be performed for three minutes.
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