Precision and deception · Exercise 1 of 5 · Warm-up
Mobility and the shoulder
Wake up the shoulder and trunk — the basis for clean overhead and deception movements.
Exercise
Caring for the shoulder
Goal
Keep the one-sidedly loaded hitting shoulder mobile and balance out the load.
How to do it
- After play, when the shoulder is warm: a gentle, slow stretch of the rear shoulder of your hitting arm — guide the arm loosely across the front of your body to the opposite side and hold it there calmly.
- Circle the hitting shoulder slowly several times in both directions.
- Deliberately challenge the other side too: a few movements and loose strokes with the non-dominant arm, to balance out the one-sidedness.
Self-check
The stretch should be a light pull at the back of the shoulder, never a pain at the front or in the joint. If you feel pain, ease off. Always stay in the gentle range — mobility is won with patience, not with force.
Wrap-up
A few minutes after every match are enough. Regularity counts here more than intensity — your shoulder will thank you for years.
You can stop anytime — the counter stays untouched.