This Video is part of the Performance Plus Strengthening Series. The Cuban Press with Cuff Weights is a good exercise to promote strength and power of the shoulder girdle and is especially useful in pitching and throwing.  Commence standing in an athletic position, with the cuffs placed around the wrists.   Abduct the arms to 90 degrees with the elbows bent also at right angles, with the hands facing down. Set the shoulder blades and then rotate arms so that the hands face up. Keep the shoulders at to 90 degrees to this point. Now press the arms up so that the cuffs meet above the head. Slowly lower the hands back to where the shoulders are at 90 degrees, and then slowly lower the hands down to the ground. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.

This Video is part of the Performance Plus Strengthening Series. The Waiters Walk is a good exercise to promote strength and control of the arm and core and is useful in all aspects of hitting and throwing.  Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, with a plyo ball or a kettle bell in your hand. Press the weight so that the shoulder is at 90 degrees flexion, 45 degrees abduction and the elbow at 90 degrees. Ensure the shoulder blade is snugged back. Brace core and walk forwards keeping the arm stable, and your breathing regular.  Continue for 15m and return the same way. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 6 sets.

This Video is part of the Performance Plus Strengthening Series. The Pallof Press is a good exercise to promote strength and control of the Shoulders and Trunk and is useful in all aspects of hitting and throwing.  Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, side on to the wall and band. Pull the band into the midline and then press it forward with out allowing the trunk to rotate. Hold this position for 10 seconds. Keep your breathing regular. Return hands to midline and then allow the band back to resting position. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.

This Video is part of the Performance Plus Strengthening Series. The Row is a good exercise to promote strength and control of the Shoulders, Pelvis and Trunk and is useful in all aspects of hitting and throwing.  Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, in a stride position. Stand hinged over at the waist holding a weight (plyoball or kettle) in one hand. Keeping your back aligned, slide your shoulder blades back and down towards your backside. Pull the dumbbell upwards towards the side of your rib cage. Lower the weights back to the starting position. Complete the set on one side before repeating with the opposite arm.  As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.

This Video is part of the Performance Plus Strengthening Series. The Kettle Squat is a good exercise to promote strength and control of the Legs,  Pelvis and Trunk and is useful in all aspects of hitting and throwing.  Its a great all round exercises as it works all the muscles in the area. Stand with your feet a large pace apart and the kettlebell on the floor in front of you. (You can do it with a plyoball in your hands) Move down into a full squat grasp the kettlebell and then drive your body upwards through your heels. As you raise upwards keep the kettlebell close to your body in a goblet grip with your hands and the weight facing downwards. The movement out of the squat must be a forceful fluid motion using both your legs and hips as one unit and not as individual stages. Keep your back and chest straight and head up, gaze looking forward as you rise and squeeze your buttocks together at the top of the movement. Move back down into the squat and ground the kettlebell at your feet.  As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.

This Video is part of the Performance Plus Strengthening Series. The pronation swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing back. Curl hands up to eye height, and then pronate the hands down whilst swinging the arms downwards loosely. Decelerate to finish with the hands facing backwards at hip level. Keep trunk stable during drill. repeat 3 x 6.