-this article was taken from http://www.sportsciencelab.com/routines/kill-converter
An athlete's ability to hit with velocity requires proper shoulder flexibility and range of motion. Elite sprinters must maintain proper arm angle to help gain momentum and speed. The exercises in the Shoulder Accelerator series will help improve shoulder strength and flexibility.
1) Forward Freestyle
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Steps:
Stand with your feet, a little wider than shoulders width apart.
Start to move your arms around like you are swimming freestyle.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
2) Backstroke
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure
Stand with your feet, a little wider than shoulders width apart.
Start to move your arms backwards around like you are doing the backstroke.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
3) Butterfly
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Stand with your feet, a little wider than shoulders width apart.
Start to move both of your arms forwards around like you are doing the butterfly stroke.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
4) Reverse Butterfly
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Stand with your feet, a little wider than shoulders width apart.
Start to move both of your arms backwards like you are doing the butterfly stroke in reverse.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
5) Double Arm Circles
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Stand with your feet, a little wider than shoulders width apart.
Start to move both of your arms to the right in a circular motion.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
Once you complete your set to the right, then do a set moving to the left.
6) Reverse Diagonal Arm Circles
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Stand with your feet, a little wider than shoulders width apart.
Start to move your right backwards like you are doing a backstroke. Keep your right arm moving, and now start to move your left arm backwards.
This exercise is similar to the Backstroke-Shoulders, but instead of moving your arms straight back, you are moving your arms on more of a diagonal motion.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
7) Underhand Backstroke
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Stand with your feet, a little wider than shoulders width apart.
Place your hands at your sides. Turn your hands so that your palms are facing forward.
Start to make a circle with your right arm by moving it forwards. Now move your left arm in a circle.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
8) Supraspinatus
Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The supraspinatus is the most often injured rotator cuff muscle. The supraspinatus is the most often injured rotator cuff muscle. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Stand with your feet, a little wider than shoulders width apart.
Your hands are at your sides. Pinkie fingers are faced out. Your thumbs are closest to your body.
Start to make a circle with your right arm by moving it to your right. Your pinkie finger is pointed As your arm gets to the top, turn your wrist, so that your thumb faces out and your pinkie finger is closest to you.
Don't lock your elbows, but do keep them straight.
Move slow at first and then pick up the speed.
Move until you lose form or fatigue sets in.
You will only need to do one set.
Switch and repeat with your left arm.
9) Hurler
A great exercise for increasing the velocity on your fastball or the zip on your football.
If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.
Procedure:
Grip the hand bell loosely. Perform a pitching motion repeatedly until you lose form. Switch arms and repeat.
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