Shoulder horizontal abduction prone Lie on your front with your arms by your side and your palms facing downwards. Lift your shoulders, pulling your shoulder blades back and down. Lift your arms slightly off the floor and then move them out to the side and up towards the side of your head in an arch. Slowly return to the start position and relax your arms, then repeat. Note, a weight can be added to your arms to increase the difficulty of this exercise. 1. Increases Functional Internal Rotation
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When it comes to the timing of the arm action in relation to the delivery, we first need to understand what a well-timed arm actually looks like. In most high-level throwers, the arm reaches max horizontal abduction as the lead leg begins applying peak force into the ground. This point of overlap is where kinetic energy from the lower half transfers efficiently up the chain into layback and rotation. If the arm gets there too early, it loses its connection to the ground. The torso starts rotatin
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