Injury preventionIsolatedMovement
Introduction to shoulder prehab (u12)
Start protecting the shoulder early — the joint most exposed to injury in the position — with light activation and controlled range, in a block that was starting from zero at young ages.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- Intensity
- Low
- Sets and reps
- 2 × 10
Microcycle days it fits
MD-4, MD-3, MD-1
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 6 × 4 m
Equipment: Resistance band, Balls
The coach serves and manages the breaks.
A shoulder activation circuit with a very light band: external rotations, controlled raises and scapular work. Range and control before any load.
Coaching points
- Slow, controlled movements — prehab is built with quality of range, not weight.
- External rotation and scapular control are the focus, because that is where the position’s injury tends to start.
- No movement should hurt; mild discomfort is normal, pain is a signal to reduce range.
- Build the habit as a fixed part of the warm-up, so it becomes routine and not the exception.
Progressions
- Increase range with a light band.
- Add a scapular exercise.
Regressions
- Very light band and short range.
- Reduce the number of reps.