Shoulder Recovery Routine
Dugout Master ✓ Official Dugout Master drill
Players complete gentle shoulder mobility movements designed to transition out of throwing activity.
Cool-down⏱ 8 min👥 2-24 players
Setup
Run this immediately after the last throw of practice, before anyone cools off. Players spread out with an arm's length of space in every direction. Resistance bands are useful but not required.
Execution
- Cross-body shoulder stretch, thirty seconds per arm.
- Sleeper stretch on the side or standing against a fence, thirty seconds per arm.
- Ten slow band pull-aparts, or ten arm circles if no band is available.
- Ten external rotations per arm with a band or a light weight.
- Finish with wrist and forearm stretches, twenty seconds each way.
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