Strength Conditioning Drill: Chaos External Rotation (Baseball)
External rotation using a chaos band setup for shoulder stability through co-contractions. Trains rapid stabilization at the shoulder joint.
How to Run This Drill
- Set up with a chaos band position - band attached with a weight hanging creating instability.
- Come down into external rotation, then back up. Start by feeling out the movement for the first few reps.
- The key is speed and squeeze. When you come back up, hold the position - be stable.
- You should feel your trunk squeezing into the bench. Exhale and push your belly button into the bench.
- Do both sides. Only do 5-7 reps since it tends to be higher speed.
- 5 sets of 5-7 reps is ideal.
Coaching Points
- Speed and squeeze at the top
- Hold position and be stable
- Push belly button into bench
- Co-contractions make the joint more stable
At a Glance
- resistance band
- bench
- kettlebell
Quick Actions
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