Scapular Training: Where Stability and Ballistic Training Collide

Medicine Ball Upper Body Training to kill Scapular Stabilizers

These training techniques may seem familiar but integration of a medicine ball for increased perturbation will blast your clients’ upper body!

Focus on scapular protraction and retraction specifically during these exercises so that your client has greater body control.

BLAST the upper body while requiring core control and massive scapular control.

Is it possible to train periscapular musculature ballistically and for stabilization simultaneously?

The answer is YES, if you do it right.

In this circuit you will see a progression of bodyweight training that will continue to strengthen the core and challenge the neuromuscular system but the sequence is key to effective scapular training.

In this Video:

• Med Ball Lateral Spider Crawl (single or double option)- the body control required when on 2 medicine balls is insane then add unilateral weightbearing and single leg hop.  Require percision from your client to ensure safety
• Med Ball Scapular Protraction Plyometric Push- preset serratus anterior and add a ballistic motion to take an athlete to the next level
• Med Ball Spiderwoman (forward and reverse)- stability training to the max requiring extreme neuromuscular control and increased reaction time