Pre-Season: Phase II Sport Specificity
Once you have a strong base and balance of muscle, you can maintain by reducing your total body strength training sessions to twice per week. Now is the time to develop sport specific skills utilizing tiny, but key muscles such as low back and rotator cuff musculature.
| ROTATOR CUFF: SHOULDER STABILITY |
| Internal rotation s/l |
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| External rotation s/l |
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| Abduction |
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| Adduction |
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| DB Sunrise/sunset |
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| One arm DB Bent Fly s-d-f |
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| Hammer Curl w/twist |
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| Tennis Ball squeeze |
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| CORE: ACCELERATION/TIMING/STABILITY |
| Stg tube oblique twist |
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| Stg Ball rotation |
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| Stg ball golf swing |
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| Rollup/rolldown |
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| One leg rollup |
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| One leg rollup w/rotation |
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| Single Leg stretch |
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| Bicycle Scissors |
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| Rolling Like a Ball |
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| Bar/ball half rollup |
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| Bar/ball half rollup w/rotation |
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| Teaser series |
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| Lying ball rotation |
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| Lying ball drop/catch |
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| Superman on ball |
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| Breaststroke |
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