Attacking Prep & Recovery
Below you will find pre & post-training routines, arm swing technique drills, and some of our favourite exercises to complete in a weight room to unlock more velocity and longevity in your arm swing.
Pre-Training Preparation
These are some of our favourite loaded mobility warm ups! We designed these quick flows to open up the hips, spine, and shoulders to prepare the body for attacking and jumping.
ARM SWING DRILLS
This phase progresses through a variety of exercises and drills to get the body ready to master 3 keys for a powerful arm swing: rotation, looseness, and low draw back.
Quick Refresher of The 3 Keys:
Pick 2-3 of these to practice for a few minutes each, or progress through each one if you have time!
Throwing Progressions:
Attacking Progressions:
Try to develop a consistent feeling of rotation and looseness on the ground, and then try to keep up all those skills as you get into the air.
POST-TRAINING RECOVERY
These quick exercises will help undo some of the common stresses put on the body during a practice or game, and help the body recover between training sessions!
Pick 2-3 that feel the best and practice each for at least 1 min/side, or go through all of them for a more complete recovery session!
*We show a few versions of shoulder traction exercises that can be done with either a band, or with a partner!
Some of Our Favourites in the Weight Room!
Below you’ll find a few of our favourite exercises for gaining more ownership over rotational patterns and more robust and resilient shoulders. We strongly believe 50% of arm swing changes take place away from the court, every athlete that we work closely with is doing these or similar patterns so they can get the most out of their arm swing on court!
Hang
Accumulate 3-5 minutes of some sort of hanging 3-5x/week.
Trunk Rotation Press
6-8/arm x3 sets (1-2x/week)
Half Kneeling Chop
8/side x3 sets (1-2x/week)
Shoulders
Scapular Pull-Ups
10-20 reps with feet down before progressing to feet off the ground 3-5x/week.
Rotation
Hanging Trunk Rotations
4-8/side x3 sets (1-2x/week)
Handstands
Get comfortable doing handstands (feet on wall) for 30+ seconds.
Want to Make More Changes?
Join the Arm Swing Academy! You’ll get access to Arm Swing Specific workout programming, video analysis, support from an Arm Swing Coach and more!