Check out these videos if you have any shoulder issues and see if they help!
We call this series the 4-way scap. It works four movements – Retraction, Protraction, Elevation & Depression. There are many different ways to utilize this series. Bands, weights, cables, weightless, etc.
We’ll typically hit 1-3 sets of 10-20 reps of each movement. It’s not unusual for us to utilize these in an aerobic theme for rehab purposes.
We call this series the 8-way shoulder. There are many different ways to utilize this series. Bands, weights, cables, weightless, etc. We typically go either weightless or with dumbbells/plates.
We’ll typically hit 1-3 sets of 6-12 reps of each movement as part of our warmup. Because of this series, we do not perform any additional shoulder work.
It’s not unusual for us to have people perform these every day with varying sets, reps & intensities.
I’ve been reading your articles and following you since day one, thanks for all the information you put out there.
I recently accepted a job to coach middle school girls soccer. Up to this point, I have only coached boys. Going into the season, I am worried about the ascending injury rate occurring with young women (specifically acl/mcl). Can you point me in the right directions for any exercises, drills, mobility work that can be done to help prevent these types of injuries? Is it a matter of strengthening these areas or mobility ? Are there specific movement I should have them avoid? Any input you have would be greatly appreciated.
There are definitely multiple contributing factors in regards to ACL injuries. Here are some things to focus on:
Proper running mechanics
What we’ve noticed with some of females that have had non-contact ACL issues is quad dominance. There are a few reasons for this to occur and some are listed above.
Fix running/playing mechanics. Too many athletes are taught to run on their toes. As a result of this, it causes quads/calves to be overworked and tibialis anterior & posterior chain to become underutilized. Having athletes run with a more “whole footed” strike will do a multitude of things:
Increase surface area – which will have a greater dispersal of force
Facilitate tib ant & posterior chain recruitment
Foot Exercises– Here is an article I posted with some foot exercises for them to do.
Next, stay on top of hip health. Here’s some exercises to perform that will help guide you:
Here’s a variation of a basic hip circuit that we utilize in our facility. We’ll typically go 1-3 sets of 10-30 reps with no weight. However, performing these under variant resistances can be applicable to different situations.
In healthy athletes we perform this preworkout. For athletes that are not healthy, it’s not unusual for this to be part of the main movement of the workout.