Cuban External Rotation Band Ipsi Lateral Cocontraction

Cuban Ext Rot Bnd Ipsi COC


Coaching Points:

  • Ipsilateral Stance: Instruct the athlete to assume an ipsilateral stance, which means the same-side foot as the working arm is positioned slightly forward. Encourage the athlete to distribute their weight evenly between both feet and maintain a slight forward lean.
  • Arm at 90 degrees in between bands: Instruct the athlete to position their arm at a 90-degree angle between the bands. Emphasize the importance of maintaining proper arm positioning to optimize muscle engagement and stability.
  • More resistance on top: Instruct the athlete to adjust the resistance of the bands to have more tension on the upper portion of the movement. Emphasize the importance of accommodating the resistance to match the strength curve of the exercise. Encourage the athlete to select a resistance level that challenges them while maintaining proper form and control.
  • Slightly bent-over stance: Instruct the athlete to assume a slightly bent-over stance with a flat back. Emphasize the importance of maintaining a stable and strong position throughout the exercise. Encourage the athlete to keep their hips back and chest lifted to avoid excessive rounding or arching of the back.

Simple Coaching Points

  • Stand with same-side foot slightly forward, maintaining a slight forward lean.
  • Keep the arm at a 90-degree angle between the bands for stability.
  • Adjust bands for increased tension in the upper portion of the movement.
  • Maintain a slightly bent-over position with a flat back and engaged core.