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Band arm-care routine

Everyone At home

EasyAbout 8 minEveryone

Six band exercises before every throw. This is the club arm-care programme, so it is the same every session.

Set up

Steps

1. External rotation, elbow at 90 degrees: 12 each arm
2. Internal rotation, same position: 12 each arm
3. Y raises: 10
4. T raises: 10
5. Pull-aparts: 15
6. Scap push-ups against a wall: 10

Coaching points

• Slow on the way back, two seconds
• Shoulder blades down and back
• Only the hand moves on rotations

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