On any given day, these players would spend an hour in the weight room, 30 - 45 minutes
performing mobility drills, 20 - 30 minutes engaged in recovery protocols, and then 2 - 3 additional hours of actual practice.
Do several sets of 10 - 15 reps where you «set» the shoulders, and then
perform some mobility drills, stretches, and corrective exercises.
Not exact matches
For every two isolated exercises, attempt to
perform one movement that involves rotating in the transverse plane and one
mobility drill.
I am also consistently
performing my Z - Health Joint
Mobility Drills which I talked briefly about about in this post: What Can Too Much Working Out Do to Your Body?
The advisory as with all fitness routines is having the prerequisite standards to attempt these
drills (i.e. do not
perform the high windmill variation if you lack shoulder
mobility).
If you sit for prolonged periods of time each day, taking a break here and there to
perform some upper back exercises,
mobility drills, and stretches is a good idea.
Although I'm going to spark some heavy controversy by saying this, if you consistently have to
perform soft tissue work, foam rolling, stretches,
mobility drills, and corrective exercises then your movement patterns are flawed and your lifting technique is incorrect to varying degrees.
Once you've broken a sweat and your muscles are warm, I suggest
performing ground - based
mobility drills.
Work through
mobility drills and progressions until you can
perform extreme internal and external rotation under load.