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Shoulder and Arm Accelerations & Deceleration

Functional Training represents exercises that replicate movement patterns in sports, recreation, and life in general. I’ve learned over the last 43 years of working with the best in professional sports that it’s important to train the movement rather than isolate the muscles involved in motions, such as overhead throwing, change of direction, or transition from up & down – like tackling or returning an opponent’s low shot in tennis.

Using a light ball – tennis, baseball or softball – that you can grip easily in one hand, assume a shoulder width stance – with knees slightly bent – termed the “ready position” in sports like baseball. Place the ball in one hand and perform overhead forward, controlled, acceleration over the top and down under the opposite leg – where the other hand is waiting – repeating to opposite side. Work up to 20 reps. Next, reverse the action. Lastly, hold the ball in one hand at eye level, release it and catch it on the way down – decelerating the motion toward the ground. Work up to 20 reps and repeat to opposite side.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.