Saturday, October 2, 2010

Movement Skills to Help improve performance

videoThis movement skill is to stretch out the rotator cuff, shoulder, upper body, lower back, and arm by keeping your lower body stationary. Your arm should move in general motion naturally when throwing or making a throwing motion. You kneel down at a 90 degree angle with your throwing arm 90 degrees away also. Start to twist your body/back from side to side to activate those muscles used in performing a throw and when ready, release the football in a throwing motion by using only your upper body.
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For this movement skill, it is simply just aiming at a target and focusing at what target you want to throw at. By doing so this allows some individuals to throw better and to concentrate more in depth. Your body will perform this movement in the Sagittal Plane, Frontal Plane, Transverse Plane, and the rest of the body planes.


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This movement skill is a weighted lifting exercise called the barbell shoulder press. This exercise starts in an Anatomical Reference Position which will help strengthen the shoulders and other muscle groups that will help and increase throwing abilities. The barbell will be superior to your head and will be holding the weight anteriorly where your anterior deltiods will play a big role in this exercise. As you push the weight away from your head the bar will move inferiorly.This exercise is performed by using both hands with an overhand grip to push/raise the bar straight over your head and back down. By performing this exercise will also minimize injury/prevent any shoulder problems from occuring. Your body will go along the Anteroposterior Axis and your arms will be using flexion and extension to push the weight above your head and bring it back down. Hyperextension can cause injury so be careful to not go too far on the extension and flexion part of any exercises or movements.  video 

This movement skill is also a weighted lifting exercise used to strengthen the rotator cuff that is commonly injured during sporting events and most commonly known for in throwing motions or shoulder movements. This exercise should be done before any type of weight bearing exercise involving the shoulder or throwing motion to help stretch it out. You do not have to go particularly heavy on this exercise, light weight for multiply repetitions will do the trick. Hold a weighted plate or dumbbell in your hand with your forearm/wrist supinated at a 90 degree angle and move your arm away from your body using horizontal abduction and then back to your body using horizontal adduction in a 90 degree horizontal motion by using. This exercise should put some stress on your shoulder by using any heavier weight then your rotator cuff can handle.

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