Many athletes are affected by shoulder pain, especially those who repeatedly perform forceful movements above shoulder height. The program below has been specifically developed to prevent this problem.
Demands stability
A stable shoulder is reliant on the interplay between the muscles around the shoulder. These muscles must be strong and enduring for optimal function. This is especially true if you are involved in ball sports such as handball or volleyball.
Demands mobility
The 'thrower's paradox' is often spoken of in connection with the shoulder's role in sports. It concerns the fact that the shoulder needs to be stable and mobile. The shoulder needs stability so that the transfer of force is optimal, but at the same time to be flexible enough to allow large ranges of motion. This training program takes both factors into account.
The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
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Upper body rotation3 x 8-16 repetitions
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Upwards Y3 x 8-16 repetitions
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Sleepers stretch3 x 30 seconds
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External rotation3 x 10-20 repetitions
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Release and catch3 x 8-16 repetitions
