Health: 3 ways to improve overhead range of motion

Enhance your players’ mobility and performance using three targeted exercises for improving your athletes’ overhead range of motion. Designed to release tightness in the back, shoulders, and lats, these drills can help prevent injuries, increase power, and optimize athletic abilities. Watch for a demo from strength conditioning coach Zach Dechant.

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T-spine smash

Purpose: To improve mobility and overhead range of motion.

How it works: A player lies on the floor with knees bent. A trainer places a “peanut” (two balls taped together) between the player’s back and the floor, positioning it across the spine. With both arms extended, the player reaches over his head and back down to his side in a slow, controlled motion. As he does this, the peanut applies pressure to the rhomboid muscles, which are located between the top and bottom of the ribs. After 60 seconds, the player moves the peanut to target another area.

Requirements: One player, a peanut (two taped balls), a trainer and 10 feet of space

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Levator smash

Purpose: To improve mobility and overhead range of motion.

How it works: A player lies on the floor with knees bent. A trainer places a lacrosse ball where the neck meets the trapezius muscle. While holding a bridge position, the player reaches over his head with a straight arm then lowers it to his side in a slow, controlled motion, bending his arm behind his back at the lowest point. As he does this, the ball smashes into his neck muscle. Repeat for 60 seconds, then switch to the other side.

Requirements: One player, a lacrosse ball, a trainer and 10 feet of space

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Lat smash

Purpose: To improve mobility and overhead range of motion.

How it works: A player lies on his side with knees bent, a foam roller positioned between his latissimus dorsi muscles and the floor. Rolling slowly lengthwise, the athlete applies pressure to the lats, focusing on areas of tightness or discomfort. Rolling crosswise or incorporating overhead arm movements can further enhance the stretch and mobility. Perform for 60 seconds on each side.

Requirements: One player, a foam roller, a trainer and 10 feet of space