Welcome to Sports Sunday! My name is Doug Heasley and I’m going to post informative, educational, and fun material which will help you and your children become a better coach and better athletes . I’ve been fortunate enough to learn a lot of skills, tips, and techniques from some great instructors throughout my life. Since my wife is not the biggest sports fan, actually she is not a sports fan at all, I feel compelled to share my love and knowledge of sports with all of you. I look forward to you joining me on my “Sports Sunday” journey.
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I have played sports my entire life and consider myself a pretty good athlete.
I’ve played everything from baseball & football to bags & darts and just about every sport in between. However, I have been fortunate enough to have received a lot of great training and advice from some very knowledgeable people throughout my sports life. I would like to share some of this knowledge with you every Sunday.
If you have any questions you would like answered, just let me know. If I don’t know the answer, I have many friends in sports that I can turn to for advice. I have friends who have played everything form college baseball & hockey to golf & wrestling. I have been involved in travel sports (currently helping coach a U11 travel baseball team) and recreation sports. I even have a few Olympic Athletes I can get some advice from if needed.
Here is a great exercise to help strengthen your athletes shoulders and arms. It helped my son go from an average baseball hitter to a power hitting number 3 hitter.
Shoulder/Arm Strengthening Exercises
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Shrugs | | | | | | | | | |
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Using dumbbells in each hand, raise both shoulders up without bending the elbows. This exercise will |
strengthen the trapezius muscles of the shoulder complex. ![image image](http://lh5.ggpht.com/-xEAKjZuNR8M/UUmoUJUTSsI/AAAAAAAAF3M/GIbW39mSaEk/image_thumb%25255B69%25255D.png?imgmax=800) ![image image](http://lh4.ggpht.com/-kVk1tfxsZ7I/UUmoVNaKi2I/AAAAAAAAF3c/Fp998P4AV-Y/image_thumb%25255B68%25255D.png?imgmax=800) Side Shoulder Raise | | | | | | | |
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Using dumbbells in each hand, raise both arms out to the side until parallel to the floor (no higher than |
the shoulders). Hold for 1-2 seconds and slowly return back to your side. This shoulder exercise should |
be done simultaneously. This exercise will strengthen the deltoids on the out-side of the shoulder. ![image image](http://lh5.ggpht.com/-oGY-Ujq4_Jg/UUmoWUZ2fjI/AAAAAAAAF3s/78qG2En4atg/image_thumb%25255B71%25255D.png?imgmax=800) ![image image](http://lh5.ggpht.com/-MxCga0wYkMo/UUmoXcr28RI/AAAAAAAAF38/ln5b1Iy6IOg/image_thumb%25255B70%25255D.png?imgmax=800) | | | | | | | | | |
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Front Shoulder Raise | | | | | | | |
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Using dumbbells in each hand, raise both arms up in front parallel to the floor (no higher than the |
shoulder). Hold for 1-2 seconds and slowly return back to your side. This exercise can be done with |
both arms simultaneously or alternating one arm at a time. This exercise strengthens the anterior or |
front deltoid muscles. | | | | | | | |
![image image](http://lh5.ggpht.com/-2ubrqsKLWxQ/UUmoYBnjy8I/AAAAAAAAF4M/mjPag-v7bwY/image_thumb%25255B73%25255D.png?imgmax=800) ![image image](http://lh6.ggpht.com/-V_D2u_yZ3Oc/UUmoY8TdIxI/AAAAAAAAF4c/7uwkbvskqik/image_thumb%25255B72%25255D.png?imgmax=800)
| | | Flys | | | | | | | | | |
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Using a bench and dumbbells (make sure a spotter is used for safety), lay on your back with both arms |
out to the side. Begin by bringing both arms up and together until they meet. An optional finish to this |
exercise is to end with a punching action. This will work the serratus anterior muscle (helps keep the |
shoulder in place). Slowly lower the arms back down until they are parallel to the floor (do not go |
beyond this). This exercise works the chest muscles (pectoralis major). The push up can be used as a |
substitute for this exercise (ending with a punching motion). | | | | |
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![image image](http://lh6.ggpht.com/-IZdGTvsmo7M/UUmoZkk2RvI/AAAAAAAAF4s/Kph78UjBv8w/image_thumb%25255B78%25255D.png?imgmax=800) ![image image](http://lh6.ggpht.com/-avpWRVTNAP8/UUmoaqGa-qI/AAAAAAAAF48/7vrskezzT1Q/image_thumb%25255B79%25255D.png?imgmax=800) | | | | | | | | | |
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Rear Flys | | | | | | | | |
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Using a bench and dumbbells, lay on your stomach. Using dumbbells, start with both arms hanging down. |
Begin the exercise by lifting both arms together out to the side. Stop when your arms are parallel to the |
floor. This exercise will strengthen the rear Deltoids as well as the upper middle back muscles known as |
the rhomboids. | | | | | | | | |
![image image](http://lh4.ggpht.com/-v_qIMcf0h3w/UUmobr-AKVI/AAAAAAAAF5M/Cj55LDFv7UQ/image_thumb%25255B76%25255D.png?imgmax=800) ![image image](http://lh5.ggpht.com/-Qvyny1oLvtw/UUmocucVQlI/AAAAAAAAF5c/JANi4Ii84js/image_thumb%25255B77%25255D.png?imgmax=800) | | | | | | | | | |
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Empty Can | | | | | | | | |
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Using a light dumbbell, beginning with arms at your side, turn the dumbbell inward as if to empty out a |
can of pop (keep arm straight). The correct placement of the arm is very important in order to protect |
and isolate the supraspinatus muscle (an external rotator of the shoulder). Lift the arm up at a diagonal |
(if you were standing on second base, the direction you want to lift your right arm is towards third base |
left arm towards first base), just below the height of the shoulder. Hold this for 1-5 seconds. Then slowly |
lower the arm to the side. ![image image](http://lh4.ggpht.com/-2_AvPiPrWxo/UUmod57DOAI/AAAAAAAAF5s/LcOGjB_4yDE/image_thumb%25255B75%25255D.png?imgmax=800) ![image image](http://lh4.ggpht.com/-SOoF4da11XY/UUmoe2RvK2I/AAAAAAAAF58/N_U325zOjsc/image_thumb%25255B74%25255D.png?imgmax=800) | | | | |
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Note: always consult a physician before beginning any exercise program. Thanks for stopping by and I’ll see you next Sunday. Coach Heas (Dad of a Dozen) Click “Like”on Facebook now to get all the updates and more! | | | |
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