ShoulderSphere ShoulderSphere Manuel utilisateur

VOLLEYBALL

ShoulderSphere® Instructions for Use

Correct'position:'ensure'your'wrist'is'relaxed'and'has'complete'contact'against'the'plastic'

splint'while'being'securely'strapped'in'by'the'elastic'strap.'Relatively'tight'engagement'is'

necessary'in'order'to'optimize'the'rotator'cuff'workout.'Make'sure'there'is'no'wiggle'room'

between'your'wrist'and'the'splint.'This'also'avoids'undue'stress'against'the'plastic'splint,'

which'may'cause'breakage.'

The'easiest'way'of'putting'on'the'ShoulderSphere®'is'to'place'it'on'top'of'your'hand'--'

PALM'facing'UP'-'and'gently'cradle'it,'making'sure'that'the'strap'is'wrapped'securely,'

particularly'the'part'at'wrist'level.'

Incorrect'position:'note'in'the'image'below'how'the'wrist'is'tense'and'flexed'against'the'

splint.'There'is'a'large'gap'between'the'splint'and'the'wrist,'which'creates'undue'three-

point'contact'stress'against'the'plastic'splint.'This'will'break'the'plastic'splint.''There'

should'be'no'wiggle'room'in-between'the'skin'and'the'plastic'splint.'Incorrect'posture'

prevents'an'optimal'rotator'cuff'workout.

10 week progressive Rotator Cuff strengthening program

— off season - 2-3 times per week eventually at the 10 week volume (goal to be able to do each

arm 20 reps, 2 sets each. — this should take total only about 2 minutes each arm)

More if strong, at athlete’s discretion

— in season, tournament - once a week at 5 week volume (10 reps each arm , 2 sets)

— one simulation move is one spike equivalent move — start with arm in down position — with

elbow straight slowly and deliberately move arm straight upward to peak height, then slowly

move arm down. All the while spinning the ball.

— each rep takes about 3 seconds.

— goal by week 10 able to do 20 reps easily , 2 sets.

WEEK 1

3 reps , 2 sets.

WEEK 2

4 reps , 2 sets

WEEK 3

5 reps , 2 sets

WEEK 4

8 reps , 2 sets

WEEK 5

10 reps , 2 sets

WEEK 6

12 reps , 2 sets

WEEK 7

15 reps , 2 sets

WEEK 8

17 reps, 2 sets

WEEK 9

18 reps , 2 sets

WEEK 10

20 reps , 2 sets

Bulletproof your rotator cuff!

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