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DYNAMIC TRAINING: PLYOMETRICS AND RETURN TO SPORT

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DYNAMIC TRAINING: PLYOMETRICS AND RETURN TO SPORT

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Hold for 20 seconds, then bring arms to chest and relax. May be repeated 2 more times by extending arms.

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REAR HAND CLASP

Anterior Deltoid, Pectoralis Major, Biceps Brachii, Teres Minor, and Infraspinatus

While standing tall with feet about hip distance apart, grasp hands behind back (use a towel if you are unable to reach). Slowly lift arms while keeping them straight for added stretch.

Hold for 30 seconds and rest for 10 seconds

2 sets 3 times a day for two weeks

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WALL STRETCH

Biceps, pectoralis major and minor, anterior deltoid

Stand with your side facing the wall and place your hand on the wall with your arm creating a 45 degree angle. Slowly turn your body away from the wall and feel the stretch along your biceps. Increase the angle of your arm to stretch pectoralis major and minor, and anterir deltoid.

Hold for 30 sseconds and rest for 10 seconds.

2 sets, 3 times a day for 2 weeks

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SIMPLE TRICEP CONTRACTION

Place your forearm on a stable surface with your elbow at 90 degrees. Press your hand against the surface and feel your triceps contract.

Hold for 10 seconds and relax for 5 seconds

10-15 reps

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STRAIGHT ARM TRICEPS CONTRACTION

With your back to the wall, place both hands on the wall. While maintaining a solid stance, attempt to push the wall away.

Hold for 10 seconds and relax for 5 seconds

10-15 reps

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RECLINE

With knees bent, sit in a reclined position with straight arms supporting your upper body. To add difficulty you can raise you seat slightly off of the floor.

Hold for 10 seconds, rest for 5 seconds

10-15 reps

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ELBOW EXTENSION

With arm resting on a surface 90 degrees away from your body and elbow flexed to 90 degrees, extend your forearm. Had position can be changed as well as weight added.

3 reps of 10-15

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Perform 3 sets.

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Perform 3 sets.

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starting position: L sit, triceps extended. to reach starting position use legs and bent arms for assistance

Finishing position: Slowly lower body to the ground using the triceps to control the fall

Regimen: 3 Sets of 10 two times a day

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To exercise the tricep eccentrically find the edge of a stable surface close to the ground. Sit on the ground with the back facing the surface. then place both hands posteriorly onto the surface. Use the legs and bent arms to assist with getting into tricep extension. Once in position allow the arms to bend slowly, lower the body to the ground, and control the fall with by eccentrically contracting the triceps.

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With arms behind you, lower yourself until your shoulders and elbows are at 90 degrees. Push yourself up dynamically "catching some air."

3 reps of 5-10

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Lower yourself so that your arm makes a 90 degree angle close to your body. Dynamically push up "catching some air."

3 reps of 5-10

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Begin by holding weighted ball behind your head. Throw ball down when your arms reach 90 degrees.

3 reps of 5-10

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With shoiulders at 90 degrees, throw ball upward and catch.

3 reps of 5-10

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Hand Held Dynamometry

In prone, arm will be at 90 degrees elbow flexion. Perform an elbow extension isometric contraction. The value represents force exerted.

A change of more than 6 kg (13.2 lb) is necessary to detect a genuine change in grip strength 95% of the time.

mean age healthy male 32.3 (n=7.3lb)

healthy female subjects 42.6 (n=11.8lbs)

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The Closed Kinetic Chain Upper Extremity Stability Test

Patients assume the push-up position, with hands set 36 inches apart, and are scored based on the number of times the patient is able to pick one hand up and swing it across their hand stance and touch the supporting hand in a 15 second period.

Females can perform the test in a modified (kneeling) push up position.

Active Females (Tucci, 2014)

Number of touches: MDC= 3.91

Power: MDC= 18.30

Normalized Score: MDC= 0.06

Female Overhead athletes: (Kardor et al., 2023)

MDC (MDC%) = 4.75 (20.35)