“ACTIVE SHOULDERS” FOCUS
When doing any exercise or activity, whether it is your active warm up, a set of push ups, or swimming in practice, athletes should always have "active shoulders." It is a simple idea, but kind of hard to communicate and regulate. All it means is that the joint at the end of your arm bone is rotated into your shoulder socket. This creates a much stronger connection - not only in the arm and shoulder region, but will also enable you to connect the arm with the entire body. You can feel the difference between an active and non-active shoulder if you try to extend both arms out, straight in front of you. If your elbow pits are rotated toward each other and down, you should feel your arms pop out of your shoulder sockets. If you rotate your arms and elbow pit upward, you should feel your arms reenter the socket and should feel significantly more stable and strong. It seems goofy, but shoulders tend to become non-active a lot more than we realize, especially when movement is involved. By focusing on “active shoulders” athletes will limit some injuries and shoulder soreness.
The named exercises below are liked to YouTube videos. If a link is no longer functional, please tell Coach Aaron so it can be updated!
WARM UP
Hollow Body Rocks
Cat/Cow
Bear Crawl
Hinges
90 Degree Press
Rotator Cuff Rotation
Scapular Push Ups
Inchworm
Burpees
THE BIG THREE
Pull Ups
Push Ups
Bodyweight Squats
JUMPS
Power Squat Jumps – Lower body to a full squat, with hands low, by the side. Explode up into a fully extended jump, while throwing hands high above the head.
Tuck Jumps – Lower body to a full squat, similar to a regular squat. However, instead of straightening legs on the jump, you will try to bring your legs into your knees.
Quarter Turn Squat Jumps – Enter squat and explode upward, but twist body in the air so you land 90 degrees from the position of take off. Hands remain low. This should be completed in this pattern: center, right, center, left, center, right, center, left, etc.. For a challenge, try holding light weights in each hand.
180° Squat Jumps – Same as quarter turn jumps, but turn a full 180° in the air, so you end up facing the opposite direction upon landing. For a challenge, try holding light weights in each hand.
Broad Jumps – Load your hips into a small squat position. Jump forward, trying to stay balanced on the landing. Allow yourself to complete a full squats at the landing spot before standing. Go further with each broad jump, as your confidence and strength grow.
CORE
High Plank – Body inline or slightly hollow. Toes on the ground, under ankles. Hands under shoulders, fingers forward.
Low Plank – Same as high plank, but elbows on the ground, under shoulders.
Side Planks – Same idea as a low plank, but on the side. Keep your shoulder active!
Spiderman Pushups – Start in standard pushup position. As you lower body, raise one knee to the elbow on the same side. Alternate sides, and focus on keeping core inline and stable. Hint: do this slowly.
Leg Raises – Start flat on your back. Raise legs to as close to 90 degrees as possible, without hips or lower back coming off the ground. Lower legs until they are about an inch from the ground (do not touch the ground with heels during the exercise). Remember to press your back against the floor so your back remains flat and does not arch.
V-Ups – Start flat on your back, with your hands above your head. Step 1: Raise legs and torso at the same time to reach a “V” position. Step 2: Keep your torso raised and stable, but lower legs until heels are about an inch off the ground, then raise them again, back to the “V” position. Step 3: Stay controlled and lower everything back to the ground. That is one rep. Notes: If it is too difficult, skip step 2, and go straight from 1 to 3. Also, try to keep your neck neutral and relaxed, don’t arch your back (the picture below is not doing a good job at that).
Russian Twists – Start in a balanced “V” position, but with your knees bent and your hands folded in front of your chest. Twist as far too each side as you can, while keeping your lower body balanced. For a challenge, try holding a medicine ball in your hands.
UPPER BODY
Bicep Curls –
Type A: Start with weights by your side, with your palms facing in - towards your body. With minimal movement of your body, curl the weights up to your shoulders while twisting your wrists so that you palms end face the ceiling. Alternate arms.
Type B: Start with weights by your side, with your palms facing in - towards your body. Instead of twisting your palms while curling the weights, keep them stable and vertical.
Type C: Start with weights just in front of your thighs, with your palms facing forward. Instead of twisting your palms while curling the weights, keep them stable, facing up, so the dumbbells are held horizontally.
Dumbbell Shoulder Press – Start seated, with your back straight. Have a dumbbell in each hand, just above your shoulders and your elbows out wide. Exhale and push upward until your elbows are straight. Come back down slowly and controlled.
Tricep Extension – Start flat on your back with your arms pointing straight up at the ceiling and set shoulder width apart. Slowly lower your weights to the ground, touching the top of the weights to the ground just above your shoulders, then press the weights back up.
Lat Pull-Downs – Use the lat pull-down machine. This is pretty simple, but there are a few important things to remember. First, make sure the machine is setup properly. Adjust the seat and knee guard so your legs sit at 90 degrees through the exercise. Second, do the exercise with your hands set wider than your shoulders. Also, remember to pull straight down with the bar, bringing it to your chest. Keep your body open and back straight.
Weighted Rows – Use the weighted row machine. It is important to keep your back braced during the exercise. Start with your hands all the way forward, then bring them straight back toward your body. Finish the pull by squeezing your shoulder blades together.
Bench Press – Always have a spotter for this exercise! Start flat on a bench with your arms raised and your hands gripping the weighted barbell. Your hands should be a comfortable distance apart, but there is no specific required distance. Bring the bar down, toward your chest, while keeping it balanced and controlled. Once you are about an inch from your chest, stop and try to explode back up to the start position. Find your breathing pattern - take a deep breath at the start; hold it while you lower the bar; and exhale on the push.
Dumbbell Chest Press – Start flat on your back, laying on a flat bench. Hold the dumbbells above your elbows, so that your forearms are horizontal. Take a deep breath and push the dumbbells upward until your arms are straight and the dumbbells are over your shoulders. Exhale and control the weights back down to the start position.
Back Fly – Start leaning forward with your back straight and your knees slightly bent. Hold a dumbbell in each hand. Begin the exercise with your hands down toward the floor and your elbows slightly bent. Try to keep your arms in the same position while lifting the weights out and toward the ceiling. Squeeze your shoulder blades together on the lift.
LOWER BODY
Streamlined Lunges – Begin with an organized body, standing in a streamline. Bring one foot straight forward inline with your hips, in a stepping motion. Keep your eyes forward and streamline pointing straight upward while you sink your hips toward the ground. Pause when the knee of your back leg is about an inch above the ground. Press your hip back up to the start position.
Raised Leg Lunges – With your back leg raised on a bench or box, and your other leg out in front of you, lower yourself into a lunge and press yourself back to the start position. For a challenge, hold a dumbbell in each hand.
Dumbbell Deadlifts – Begin in a standing upright position with your feet slightly wider than shoulder width apart holding weight. Lower the weights toward the ground by hinging your hips, then bending your knees. Once the weights are just above your feet, reverse the steps and stand straight. Keep abdominals tight and back straight during the exercise. The weights should travel up and down in a single line. Check your form in the mirror or with a partner.
Wall Sits – Start with your back flat against a wall. Position your thighs and lower legs to that all are 90 degrees with the wall and the floor. Hold.
Back Squats – Start standing with your feet shoulder width apart and the barbell resting as comfortably as possible along your back, just below your neck at the top of your shoulders. Keeping your back braced and your weight on your heels, lower your hips so that your thighs go past parallel with the floor, and explode back to the start position. Remember, as you are squatting, keep your knees behind your toes and inline with your ankles. Find your breathing pattern - take a deep breath at the start; hold it while you lower your hips; and exhale on the push back to start.
