External shoulder rotators

The group of muscles involved in an external shoulder rotation (infraspinatus, teres minor, posterior deltoid) are tested by doing a passive internal shoulder rotation.

Test: The subject lies on his back, the tested upper arm is in line with the shoulders and the arm is bent 90 degrees at the elbow. The coach slowly executes a passive internal shoulder rotation (bringing the lower arm close to torso-level).

Result: A normal extensibility is characterized by a 90 degree range of motion. Meaning that the coach should be able to bring the forearm to the table. Less than that is hypo-extensibility and more than that (arm lower than the table) is hyper-extensibility.

Normal extensibility of the external rotators

Those are the 10 basic tests I recommend. As you will notice the emphasis is placed on the lower body and the shoulders, which are the most problematic areas. But you can design your own tests, all you need to know is the movement in which a muscle is active.

Testing for pectoral extensibility is also a good idea because in most athletes it is hypo-extensible. But to diagnose pectoral tightness all you need to do is look at the athlete's posture. If his pectorals are tight his shoulders will be rounded forward instead of in-line with the hips.

Performing these 10 tests will take you about 10-15 minutes once you are used to the procedure and the information you will get out of them will prove to be invaluable in the proper planning of training.

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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