Great bang for buck when performed properly. As a warm up, I find my younger athletes can learn alot about where they are in space while getting engines going!
To often do you see sloppy ballistic rotations in pregame warmups with little intention, Learn to have a strong base and move controlled!
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This is a common mistake we see especially often in a throwing population who have “loose” anterior shoulders. Find the motion in the right places.
Spiderman variations are some of our favorite warmups. They help address ankles, hips, and trunk rotation. We typically include these towards the end of a warmup, right before progressing into dynamic activity.
Many people cheat the rotation on this by throwing their arm back behind their body, especially those who are very mobile or untrained.
On the left, @frankduffyfitness
flails his arm behind the midline of his body. He can accomplish this in one of a few ways: by arching his lumbar spine hard, crashing his shoulder blades together, or, putting stress on his anterior shoulder by moving that independently.
On the right, you’ll notice Frank’s top hand is directly above his bottom hand. Instead of throwing himself into rotation, he aims to rotate his trunk uniformly, allowing the arm to be the last component of rotation. This should feel like you’re trying to separate your hands from each other & reach the top hand towards the sky.
Content/copy by @oneilstrength
- demonstration skills by @frankduffyfitness
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