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
- Use a light dumbbell or weighted ball - 2.5 to 5 lbs.
- From the external rotation position, drop the weight and catch it explosively.
- Focus on the catch and absorb. Do not go too far - it is a quick boom, boom motion.
- You want to feel that retraction like in the Meadows and Y exercises. At high speed, you need a more stable joint.
- Do this movement closer to the season but probably not too much in-season because it is such high speed.
- 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
At a Glance
- dumbbells
- bench
- weighted balls
Quick Actions
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