PREPARATION

2 rounds:

- Supine internal/external rotation smash with lacrosse ball – Keeping shoulder down throughout movement (i.e. not allowing it to lift off ball or round forward). The forearm should be the only moving body part during mobilisation – 7 reps internal and external rotation each side.

- Arm across body, shoulder adduction stretch – Bring arm across body, elbow bent. Grasp arm above the elbow with the opposite hand to facilitate stretch in the back of shoulder – 30 sec each side.