Strength Conditioning Drill: Drop External Rotation (Baseball)

Explosive catch and stabilization drill for rapid shoulder stability. Use light weight and perform closer to the season.

How to Run This Drill

  1. Use a light dumbbell or weighted ball - 2.5 to 5 lbs.
  2. From the external rotation position, drop the weight and catch it explosively.
  3. Focus on the catch and absorb. Do not go too far - it is a quick boom, boom motion.
  4. You want to feel that retraction like in the Meadows and Y exercises. At high speed, you need a more stable joint.
  5. Do this movement closer to the season but probably not too much in-season because it is such high speed.
  6. Challenge yourself to progress from lighter to slightly heavier weights and get clocked quicker.

Coaching Points

  • Use light weight - 5 to 12 pounds max
  • Focus on catch and absorb
  • Do closer to season, not in-season
  • Quick reaction provides rapid stability

Quick Actions

Add to Favorites
Browse Baseball Drills

At a Glance

Categories
Strength Conditioning
Focus Areas
Shoulder
Age Groups
15-1617-1818+
Players
1-30 players
Difficulty
advanced

Equipment Needed

Amazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbells
Bench
GoSports 2.8 inch Weighted Training Baseballs, 6 PackWeighted balls

Similar Drills You Might Like

Explore more drills to build your practice plan and develop well-rounded skills

Chaos External Rotation
Strength Conditioningintermediate

Chaos External Rotation

External rotation using a chaos band setup for shoulder stability through co-contractions. Trains rapid stabilization at the shoulder joint.

View drill
Dumbbell External Rotation
Strength Conditioningbeginner

Dumbbell External Rotation

Seated dumbbell external rotation with slow eccentric to strengthen the shoulder girdle. Baseball players are typically weak in this movement. Build up to 8-10% of your bench press weight.

View drill
Incline Y Raises
Strength Conditioningbeginner

Incline Y Raises

Prone incline Y raises targeting the traps and scapular control. Focus on retracting the scapula at the top of each rep.

View drill
Browse All Drills