Introduction
Being an athlete in sports that require overhead movements demands a unique set of skills and physical capabilities. These sports demand strength, power, agility, and a strong overhead motion. To excel in these activities and reduce the risk of injuries, athletes must focus on targeted exercises that enhance their performance and protect their bodies. In this blog, we will explore some essential exercises that every overhead throwing, racquet sport, and volleyball athlete should incorporate into their training routine.
Check out our Instagram Reel for videos of these exercises.
Rotator Cuff Strengthening Exercises
The rotator cuff plays a crucial role in stabilizing the shoulder joint during overhead movements. Perform exercises like external and internal rotations with resistance bands, dumbbells, or cables to strengthen the rotator cuff muscles. These exercises improve shoulder stability, reduce the risk of injury, and enhance throwing and hitting power.
- Prone External Rotation Strengthening Exercise: Lie face down on a flat surface, such as a workout bench or the edge of a bed, with your affected arm hanging off the side. Hold a light dumbbell or a small weighted object in your hand with your palm facing down. Start with your arm hanging straight down, then slowly lift your arm away from your body while keeping your elbow bent at a 90-degree angle. Focus on squeezing your shoulder blade as you lift the weight. Pause for a moment at the top of the movement and then slowly lower your arm back to the starting position. Perform 2-3 sets of 10-15 repetitions, gradually increasing the weight as you get stronger.
- Sidelying External Rotation Strengthening: Lie on your unaffected side with your affected arm positioned comfortably in front of you, resting on your abdomen. Hold a light dumbbell or a small weighted object in your hand with your palm facing up. Keep your elbow bent at a 90-degree angle and close to your side throughout the exercise. Slowly rotate your forearm away from your body while keeping your elbow and upper arm stationary. Pause for a moment when your forearm is parallel to the ground, then slowly lower it back down. Perform 2-3 sets of 10-15 repetitions, gradually increasing the weight as you progress.
- Banded Internal Rotation Strengthening: Attach a resistance band to a sturdy anchor point, such as a door handle or a post, at waist height. Stand sideways to the anchor point with your affected arm closest to the band. Hold the band with your affected hand, keeping your elbow bent at a 90-degree angle and your forearm parallel to the ground. Step away from the anchor point until you feel tension in the band, ensuring there is some resistance. Slowly rotate your forearm inward across your body while maintaining the 90-degree angle at your elbow. Pause for a moment when you reach the end of the movement, then slowly return to the starting position. Perform 2-3 sets of 10-15 repetitions, gradually increasing the resistance of the band as your strength improves.
2. Core Strength and Scapular Stability:
A strong and stable core is essential for generating power and maintaining proper posture during overhead motions. Exercises like planks, Russian twists, medicine ball rotations, and cable woodchops help strengthen the core muscles. Focus on exercises that engage both the abdominal and lower back muscles to maintain balance and prevent imbalances in the body. Here are a few of my favorites:
- Planks with Shoulder Taps: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core muscles by drawing your navel toward your spine. Lift your right hand off the ground and tap your left shoulder, while keeping your hips stable and preventing any rotation or rocking. Return your right hand to the starting position and repeat the same movement with your left hand, tapping your right shoulder. Maintain proper form and avoid any excessive movement in your hips or torso. Continue alternating shoulder taps for a specific number of repetitions or a set duration. Aim for 2-3 sets of 10-15 taps per side.
- Dead Bugs with a Physioball: Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Hold a physioball (also known as an exercise or stability ball) between your hands and knees. Engage your core by drawing your belly button toward your spine. Simultaneously extend your right arm overhead while straightening your left leg, lowering them toward the ground without letting them touch. Return your arm and leg to the starting position and repeat the movement with your left arm and right leg. Keep your lower back pressed into the ground and maintain stability in your core throughout the exercise. Aim for 2-3 sets of 10-12 repetitions per side.
- Side Planks: Start by lying on your side with your legs extended and stacked on top of each other. Prop yourself up onto your forearm, making sure your elbow is directly beneath your shoulder. Engage your core muscles and lift your hips off the ground until your body forms a straight line from head to toe. Keep your neck aligned with your spine and your gaze forward. Hold the side plank position for a specific duration, aiming for 30-60 seconds per side. If needed, modify the exercise by bending your lower knee and placing it on the ground for added stability. Aim for 2-3 sets on each side.
Remember to listen to your body, maintain proper form, and adjust the difficulty level as needed. If you experience any pain or discomfort, stop the exercise and consult with a physical therapist.
3. Scapular Stability Exercises:
Proper scapular stability is crucial for optimal shoulder function and injury prevention. Include exercises like scapular retractions, wall slides, and prone T/Y/I exercises to enhance scapular stability and improve posture. These exercises promote proper shoulder mechanics and minimize the risk of impingement or rotator cuff issues.
- Prone T/Y/I Exercises: Lie face down on a flat surface, such as an exercise mat or a bench, with your arms extended straight overhead. Position your thumbs pointing upward, and your palms facing each other. For the “T” position: Keep your arms straight and lift them out to the sides, forming a “T” shape with your body. Squeeze your shoulder blades together and hold the position for a couple of seconds before returning to the starting position. For the “Y” position: Move your arms slightly forward, forming a “Y” shape with your body. Lift your arms up while keeping them straight and your thumbs pointing upward. Squeeze your shoulder blades together and hold the position briefly before returning to the starting position. For the “I” position: Extend your arms straight overhead, keeping them close to your ears. Lift your arms off the ground while maintaining a straight body alignment. Squeeze your shoulder blades together and hold the position momentarily before lowering your arms back down. Perform 2-3 sets of 10-12 repetitions for each position, gradually increasing the weight or resistance as you progress.
- Rows: Stand with your feet shoulder-width apart, maintaining a neutral spine and a slight bend in your knees and hold resistance bands or a cable machine. Keep your back flat and engage your core muscles. With your arms fully extended, initiate the movement by pulling your shoulder blades together. Bend your elbows and pull the weights toward your torso, keeping them close to your body. Squeeze your shoulder blades together at the top of the movement, then slowly lower the weights back to the starting position, maintaining control throughout. Perform 2-3 sets of 10-12 repetitions, focusing on proper form and maintaining tension in your back muscles.
Remember to start with an appropriate weight or resistance level that challenges you without sacrificing proper form. If you experience any pain or discomfort, reduce the weight or resistance and consult with a qualified fitness professional or healthcare provider.
4. Shoulder Mobility Exercises:
Optimal shoulder mobility is vital for athletes in these sports to achieve a full range of motion and prevent restrictions. Focus on both dynamic and static stretches to enhance mobility and prevent tightness. Here are two of our favorites:
- Overhead Triceps Stretch: Stand upright or sit on a chair with good posture. Raise your right arm straight overhead, bending it at the elbow so that your right hand reaches towards the center of your upper back. Bend your left arm and reach behind your head, allowing your left hand to lightly grasp your right elbow. Gently pull your right elbow towards the left side of your head, feeling a stretch along the back of your right arm (triceps muscle). Hold the stretch for 20-30 seconds, while maintaining a relaxed and steady breath. To deepen the stretch, gently tilt your head towards the left side, away from the stretching arm, while keeping your spine aligned. Release the stretch and repeat on the opposite side by switching arms. Perform the stretch 2-3 times on each side, gradually increasing the duration of the hold if comfortable.
- Shoulder Circles: Stand upright with your feet shoulder-width apart and relax your arms by your sides. Begin the movement by gently lifting your shoulders towards your ears, as if you’re shrugging. Hold this position for a moment. Slowly and smoothly roll your shoulders backward in a circular motion, moving them down and back. Imagine drawing circles with your shoulders. Continue the circular motion, bringing your shoulders forward and upward until they reach the starting position. Repeat the circular motion for the desired number of repetitions or for a specific duration. After completing the desired number of repetitions, reverse the direction and perform the shoulder circles in the opposite direction.
5. Lower Body Strength and Power:
Strong lower body muscles are crucial for generating power and maintaining stability during overhead throws, racquet sports, and volleyball movements. Incorporate exercises like squats, lunges, deadlifts, and plyometric drills such as squat jumps and split jumps to develop lower body strength, power, and agility. Most of the power in a throwing motion should come from your legs so it’s crucial to keep them strong.
- Single-Leg Deadlifts: Stand tall with your feet hip-width apart and your arms relaxed by your sides. Shift your weight onto your left foot and slightly lift your right foot off the ground, maintaining a slight bend in your left knee. Engage your core muscles to stabilize your body. Slowly hinge forward at your hips, extending your right leg straight behind you and lowering your torso towards the ground. Keep your back straight and your hips square to the floor. As you hinge forward, allow your arms to extend towards the ground, maintaining a straight line from your head to your right heel. Pause for a moment when your torso is parallel to the ground or when you feel a stretch in your hamstring. Engage your left glute and hamstring muscles to raise your torso back to the starting position, keeping your right foot off the ground throughout the movement. Repeat the exercise for the desired number of repetitions and then switch to the other leg. Aim for 2-3 sets of 10-12 repetitions per leg, gradually increasing the difficulty as you progress.
- Squat Jumps: Start by standing with your feet shoulder-width apart and your toes slightly pointed outward. Lower your body into a squat position by bending your knees, pushing your hips back, and keeping your chest up and your spine neutral. Once you reach the bottom of the squat position, explosively jump straight up into the air, extending your hips, knees, and ankles. As you jump, swing your arms forward for momentum and balance. Land softly on the balls of your feet, rolling back into the squat position to absorb the impact. Immediately go into the next squat jump by repeating the motion. Aim for 2-3 sets of 10-15 repetitions, focusing on explosive power and maintaining good form throughout.