Coach Noss shares the final part in his exercise progression series that he put together for his college and pro athletes. Each of the eight videos provides a short routine that give a progression of corrective, functional and strength building moves you can pick and choose from depending on where you are physically and what you’re trying to accomplish.
As a PGA Tour strength and conditioning coach, Coach Noss sees a lot of shoulder injuries because of the repetitive swinging motion–especially on the right side. To help prevent these injuries, he works with his athletes to strengthen their whole shoulder girdle with three main moves.
He begins with step backs, which require attaching a light cable low to the ground. To come up into position, hold the band up with the palm of your hand facing forward and your elbow forming a 90-degree angle. Now take a few steps back and a few steps forward. Repeat 5 times. Next, hold the position, keeping your shoulder square. When you start to feel fatigue or can no longer hold proper form, switch to the other side and repeat.
The second move in his shoulder sequence is the sword pull, an old exercise that Coach Noss has used for many years. Sit on a stability ball and pull the cable across the body as though you’re pulling a sword from its scabbard. Bring the elbow up slightly higher than shoulder height, and then extend the arm straight out and slightly back. Keep the core and torso engaged. Continue to pull up and extend until fatigue, then switch arms.
Last up are “I-Y-T’s.” To start, lie stomach-down on a stability ball, place feet firmly against the wall and hold 2-3-lbs. weights in each hand. First, go into your “I” position by lifting arms straight up, so that your arms are next to your ears and your thumbs are pointing down. For the “Y” position, continue to keep your thumbs pointing down and raise your arms up to form the shape of a “Y.” From there, point your thumbs down and extend arms out in a “T” shape. Repeat each letter 8-10 times.
And there you have the whole series. Pick and choose exercises based on your comfort and strength levels, and let us know about your progress!
Great series, Coach Noss!