External Rotation Band Ipsi Lateral Cocontraction
Ext Rot Bnd Ipsi COC
- Coaching Points
- Ipsilateral stance: In this stance, position the same leg forward as the working arm. This alignment helps to generate power and maintain stability during the movement. Make sure the front foot is slightly turned outward to maintain balance.
- Elbow tucked near oblique: Keep your working arm’s elbow close to your side, specifically near the oblique region (the side of your torso between the ribs and the hip). This position ensures better control and stability during the movement. Avoid allowing the elbow to flare out, as it may reduce power and increase the risk of injury.
- Rapid small movements: Focus on executing quick and precise movements rather than large, sweeping motions. Rapid small movements enhance agility, coordination, and speed. Emphasize the speed and accuracy of each repetition, maintaining control throughout the range of motion.
- Breathing and rhythm: Coordinate your breathing with the movement to maintain a steady rhythm. Exhale during the exertion phase or when you’re generating power, and inhale during the return or recovery phase. Establishing a breathing pattern can enhance your focus, control, and overall performance.
Alternate Exercises: