PhysicalIsolatedMovement
Shoulder mobility for maximum reach
Develop the shoulder range needed to reach balls at the limit of a high dive — without that range, dive technique stays limited regardless of available strength or explosiveness.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- Intensity
- Low
- Sets and reps
- 2 × 10
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 3 × 3 m
Equipment: Resistance band
The coach serves and manages the breaks.
A resistance-band shoulder mobility sequence — scapular-plane elevation, overhead external rotation, controlled extension — progressing from comfortable range to controlled maximum range.
Coaching points
- Progress the range gradually across sessions, never force the limit in a single session.
- Control quality at the end of the range matters more than reaching maximum reach with no control.
- Always combine with the shoulder activation routine — mobility without prior activation doesn’t protect the same way.
- Feel the work specifically in the shoulder joint, don’t compensate with trunk lean.
Progressions
- Increase band resistance.
- Reduce postural support, demanding more stability during the movement.
Regressions
- Reduce the requested range.
- Reduce band resistance.