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Maximum Shoulder External Rotation
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VictorWoo

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June 2, 2012 – 9:35 pm
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I was wondering how to increase the flexibility of the Shoulder External rotation. I have been reading that “the hard throwing group was able to get their arms back into 179 degrees of rotation whereas the slow group could only get 166.3 degrees.”. This is because of the more time and more range of motion that muscles can build more force. It also generate more of a stretch reflex in your internal rotators which act like springs allowing your arm to rotate forward at an incredibly fast rate.

So yeh, Any suggestion to increase your maximum shoulder external rotation?

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Brent Pourciau USAW Certified
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June 2, 2012 – 10:00 pm
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Can you post where you discovered this data?

I do not recommend stretching to increase external rotation. I believe in using the external internal rotation drills in the Beginner’s Guide to 3X Pitching to increase external rotation. I believe this is a better approach because the stretching that is occurring through the drill is more progressive and the body is more engaged in the movements. It also is training the speed of the movement as much as the range of motion which is critical for increasing pitching velocity.

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VictorWoo

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Zedoryu
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June 3, 2012 – 12:29 am
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Just by the way, I’ve heard that doing external rotation exercises with throwing is detrimental. It’s like doing another bunch pitches because you’re putting your shoulder into an extremity of external rotation. Which is why it is important to do it in the off season so that you don’t put as much strain on your shoulders.

       

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Brent Pourciau USAW Certified
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June 4, 2012 – 2:08 pm
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I wrote an article in response to this thread. Check it out!

https://www.topvelocity.net/str…..-velocity/

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Zedoryu
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June 5, 2012 – 7:09 am
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Great response! However, stretching for the legs is completely fine? My basketball coach (he’s a really nice guy and very knowledgeable) said that stretching actually does increase strength.If you have seen Kobe Bryant’s (I believe) training program, he has incorporated yoga and he’s a big advocate of stretching. However, many people don’t understand the right way to stretch or make the stretch stretch the muscles in the right way. (This is my analogy) Like you said, tubing is fine (it does add a little bit of stress) compared to regular stretching. This is because stretching doesn’t produce a tension phase. In stretching you obviously feel the “stretch” but it’s not a phase where building power comes into play. Stretching should have a tension phase. You could do this by adding resistance bands to your stretches, incorporate a movement while stretching, you know and much more. So don’t think stretching is completely useless from this response but yes stretching should not be a dominant part of your training program.

       

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VictorWoo

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June 5, 2012 – 8:36 am
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Before games, I stretch but I don’t do Static Stretches. I do dynamic ones like high knees, side to side legs and stuff like that. I don’t see any benefit from standing in a circle just doing those normal arm and legs stretches.

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Zedoryu
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June 5, 2012 – 9:08 am
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Yea totally agree on you with doing dynamic stretches instead of static stretches. There are some benefits from static stretches like soothing and removing sores. As Brent mentioned you can do them post-game or post-workout if you have any sores. I also believe that starching increases height. Go on http://www.growtaller4idiots.com and they use stretching methods to increase height. My coach was the one who advertised this to me because I am quite short and he himself has gained a few inches. He’s definitely past adolescence and the growth period but he’s still quite young. I’m not sure what kind of things are inside this program, but I have been incorporating stretching in the morning, when I’m the least flexible and after a shower, when I’m most flexible to cater for different flexibility levels and to push even further. Obviously I’m not doing any stretches on my arm because of the fact that it puts extra strain and throwing pretty much caters for that.

       

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