Dodgeball Drills: Basic weight trainning tips to build your shoulder

Get Your Shoulder in Gear!

I have been playing dodgeball as a adult for a few years now and I know the kind of havoc it can reek on a players shoulder.

Other than learning proper rotator cuff sparing throwing technique (I will get into that more in a future newsletter) what can a player do to build the shoulder and rotator cuff to gain a edge on the competition?

Well being into the sport of body building and football during my younger years I have had to build my rotator cuff. I have injured my shoulder a couple of times. And in order for me to lift big weight I had to make sure my shoulder was stable. I'm not certified for personal training or any type of physical therapy. I can only tell you what I have seen that has worked for me and many others.

Add these exercises to your program. Do them 2 – 3 times a week and get noticed!

“1's and 0's” - Stand an arm's length away from a wall, holding a 2 – 5 pound ball in one hand. With your arm extended, run the ball up and down the wall as if you were tracing the number “1,” tapping the wall every few inches. Next move your arm in clockwise and counter clockwise motions as if you were tracing the number “0.” Do three minutes of 1's and two minutes each of clockwise and counter clockwise 0's. Repeat with the other arm. As you begin to build increase your weight and time.

"Hangs” - Step on a bench placed below a high bar and grasp the bar with an overhand grip, just outside shoulder width. Step off the bench and, with a slight bend in your hips, hang for as long as your hands can stand it. Rest for two minutes, then repeat two more times.

I have found that better grip equals greater control on your throws which may equal more wins for your teams.
I have a lot of techniques that I'll release in future newsletters.

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