Control Drills |
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Control Drill: Lateral Rotator CuffLateral Rotator Cuff – grasp a light dumbbell (no more than 5 pounds) and place it in front of your body, so that your arm is at a right angle and the dumbbell is on the opposite side of your body, palm facing in. Now, rotate across your body until the palm is facing out and the dumbbell is away from your body. Rotate slowly but firmly, as far as you can comfortably go. Try to increase your range of motion each time. Try to keep the upper arm stationary – rotate it only – and the forearm parallel to the ground.
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Control Drill: External Rotator CuffExternal Rotator Cuff – grasp a light dumbbell as before. This time, bend the arm at a right angle away from the body, with palm facing in. Now, rotate the dumbbell upwards until the palm faces out. Try to keep your upper arm parallel to the ground. Perform this in a similar fashion to the previous control drill: slow, but firm.
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Control Drill: Shoulder RotationsShoulder Rotations – spread your arms out to your sides. Trace a circle with your fingertips, starting with small circles and rotating forward (over). Slowly increase the speed of the rotation and the radius of the circles within your comfort range. After doing this ten or more times, repeat with the opposite direction of rotation.
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Control Drill: Scapular RetractionScapular Retractions – grasp light dumbbells (5 pounds) in both arms. Lie face down on a bench. Bring your arms up as far as they will go, in a rowing motion (bending at the shoulder and elbow). Now, keep this “upper” position, and focus on squeezing your shoulder blades together. Hold the squeeze for a full second then relax without lowering the arms. Repeat this ten or more times.
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Control Dill: Hip JointHip joint – lie on your side and rest your head on your arm. Place the hand of your topside arm on your hip. Bend slightly at your knees. Keeping your ankles together as a pivot point, raise and rotate your top side leg slowly but firmly as far as it will go. Use your hand to feel your muscles squeeze and control the joint.
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Control Drill: Hamstring KicksHamstring Kicks – crouch on the ground with your hands and knees. Look straight ahead and push your chest up and out to align your spine. Raise one leg and keep it off the ground for the duration of the control drill. Now, kick the leg back and over as far as you comfortably can to control your glutes and hamstrings.
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Control Drill: Knee Joint (Towel Extensions)Knee Joint – sit on the floor with your torso straight up and down and legs out straight. Place a folded towel and/or your fist underneath one knee. Now, flex the knee, and pay attention to the “tear-drop” muscle that surrounds the knee joint. Make sure your quadriceps flex around the joint and straighten the leg (this is a very short range of motion). Then relax and repeat.
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Control Drill: Leg RaiseLeg Raises – lie on your back with your arms spread at your sides. Bend one knee and straighten the other leg. Now, raise that leg off the ground with your toe pointing out. Continue to raise your leg until your thigh is parallel to your other leg’s thigh. Lower your leg but do not rest it on the ground until the control drill is complete. Keep your stomach flat and lower back against the ground.
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Control Drill: Glute Leg RaiseGlute Leg Raise – lie on your back as in the previous stretch. Raise your leg. This time, instead of just moving the leg, push up with the heel of the bent leg so that your lower body comes off the ground. Raise your leg and body until your thighs are parallel and your torso is in a straight line with your straight leg – only your shoulders and arms will be anchored against the ground at the top of this drill. Return to the start position. Lower your body to the ground but keep your straight leg off the ground throughout the control drill.
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