Advanced Throwers’ Ten Program

External Rotation at 0° Abduction .

Sit on a stability ball with the elbow at the side fixed at 90° and the involved arm across the front of the body (internally rotated). Grip the tubing and externally rotate the arm while keeping the elbow at the side ( Fig. D-1 ).

Internal Rotation at 0° Abduction.

Sit on a stability ball with the elbow at the side fixed at 90° and the shoulder externally rotated. Grip the tubing and pull the arm across the body (internal rotation) while keeping the elbow at the side. Return the tubing slowly and in a controlled manner ( Fig. D-2 ).

External Rotation at 0° Abduction With Sustained Hold .

Sit on a stability ball with the elbow at the side fixed at 90°, the involved arm across the front of the body (internally rotated), and the uninvolved arm at the side, elbow straight, and palm against the side. Raise the uninvolved arm to the side, palm down, until the arm reaches 90° (shoulder level). Sustain the position of the uninvolved arm while the involved arm grips the tubing and pulls out (externally rotates) with the elbow kept at the side ( Fig. D-3 ).

Internal Rotation at 0° Abduction With Sustained Hold.

Sit on a stability ball with the elbow at the side fixed at 90°, the shoulder rotated out (externally rotated), and the uninvolved arm at the side, elbow straight, and palm against the side. Raise the uninvolved arm to the side, palm down, until the arm reaches 90° (shoulder level). Sustain the position of the uninvolved arm while the involved arm grips the tubing and pulls the arm across the body (internally rotates) with the elbow kept at the side. Return the tubing slowly in a controlled manner ( Fig. D-4 ).

Shoulder Abduction to 90° With Sustained Hold .

First Set : Sit on a ball with both arms at the side, elbows straight, and palms against the sides. Raise both arms to the side, palm down, until both arms reach 90° (shoulder level) ( Fig. D-5 , A ).

Second Set : Sit on a ball with both arms at the side, elbows straight, and palms against the sides. Raise both arms to the side, palm down, until both arms reach 90°. Return the involved arm to the side and repeat the motion while the uninvolved arm sustains the position for the duration of the set. Repeat for the uninvolved side with a sustained hold on the involved side ( Fig. D-5 , B ).

Third Set : Sit on a ball with both arms at the side, elbows straight, and palms against the sides. Raise both arms to the side until both arms reach 90°. Alternately return each arm to the side while the opposite arm sustains its position at shoulder level.

Scaption, External Rotation “Full Can” Position.

First Set : sit on a ball with both arms at the side, elbows straight, and thumbs up. Raise both arms to shoulder level at a 30° angle in front of the body. Do not go above shoulder height. Hold for 2 seconds and lower slowly ( Fig. D-6 ).

Second Set : Sit on a ball with both arms at the side, elbows straight, and thumbs up. Raise both arms to shoulder level at a 30° angle in front of the body. Return the involved arm to the side and repeat the motion while the uninvolved arm sustains its position for the duration of the set. Repeat for the uninvolved side with a sustained hold of the involved arm.

Third Set : Sit on a ball with both arms at the side, elbows straight, and thumbs up. Raise both arms to shoulder level at a 30° angle in front of the body. Alternately return each arm to the side while the opposite arm sustains its position at shoulder level.

Side-Lying External Rotation .

Lie on the uninvolved side with the involved arm at the side of the body and the elbow bent to 90°. Keep the elbow of the involved arm fixed to the side and raise the arm with a dumbbell in the hand ( Fig. D-7 ). Hold for 2 seconds and lower it back to the starting position.

Prone Horizontal Abduction .

First set: Lie prone on a stability ball, face down, with both arms hanging straight to the floor and the palms facing down. Raise both arms out to the side, parallel to the floor. Hold for 2 seconds and then lower the arms slowly back to the starting position ( Fig. D-8 , A ).