External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

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Stand tall with a light band, elbow bent 90° and tucked to your side (towel between elbow and ribs helps), shoulder blades gently set and wrist straight. Rotate the forearm outward without letting the elbow drift or shoulder shrug, pause, then return under control for 2–3 seconds—repeat 10 smooth reps per arm.

Dryland Training - 12U Wing

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Full Training on Paper

12U Wing.pdf

Dynamic Warm Up - On the Floor

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

I-Y-T music (5 Each Arm)

90/90 Hips (5 Each Side)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

Pike Push Up (10 times)

World’s Greatest Stretch (5 Each Arm)

Jumping Jacks (3 Rounds of 20s On/10s Off)

Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

Lower Body (3 Rounds w/ 30s Rest in between)

Glute Bridge (30 seconds)

Squat to Jump (10 times)

Split Squat (5 Each Side)

Upper Body (3 Rounds w/ 30s Rest in between)

Eccentric Push-Up (3sec) - (6 times)

External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

Medball Slam (4-6lbs) - (5 times)

Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Shoulder Tap (10 Each Side)

Mobility/Stretching

Right and Left Leg Pigeon (30 seconds Each Arm)

Child Pose Stretch (30 seconds)

Overhead Shoulder Stretch (30 seconds)