02/19/2026
Train How You Throw 🏋️♂️⚾🏐
If you’re an overhead athlete and you’re only training strength — you’re leaving performance on the table. The real secret to a healthy, powerful arm? Training your muscles to both accelerate and decelerate with control.
Every time you throw, spike, or serve, your rotator cuff isn’t just generating force — it’s absorbing it. The deceleration phase is where most overhead injuries happen, and it’s the phase that gets neglected the most in traditional training programs.
Here’s what we’re working on in this reel:
1️⃣ Eccentric External Rotation (Elbow Propped) By propping the elbow and focusing on a slow, controlled lowering phase, we’re specifically targeting the posterior rotator cuff under load. This eccentric emphasis builds the tissue capacity your arm needs to handle the massive braking forces that occur at ball release and follow-through. Think of it as bulletproofing your shoulder from the inside out.
2️⃣ Banded Overhead Movement The band provides accommodating resistance that challenges your shoulder through end range — mimicking the demands of an actual overhead motion. This trains the muscles responsible for deceleration in a sport-specific position, reinforcing neuromuscular control where athletes are most vulnerable.
Together, these two movements build a shoulder that doesn’t just perform — it protects itself under fatigue.
Whether you’re a baseball player, volleyball athlete, swimmer, or weekend warrior, incorporating deceleration training is non-negotiable if you want to stay on the field and keep performing at a high level.
📍 We work with overhead athletes right here in East Texas at Physio Plus Physical Therapy in Tyler & Lindale.
💬 Drop your sport in the comments — we’d love to help you train smarter.
📲 Link in bio to book your evaluation.
