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BOXING
ShoulderSphere® Instructions for Use
Correct position: ensure your wrist is relaxed and has complete contact against the plastic
splint while being securely strapped in by the elastic strap. Relatively tight engagement is
necessary in order to optimize the rotator cuff workout. Make sure there is no wiggle room
between your wrist and the splint. This also avoids undue stress against the plastic splint,
which may cause breakage.
The easiest way of putting on the ShoulderSphere® is to place it on top of your hand --
PALM facing UP - and gently cradle it, making sure that the strap is wrapped securely,
particularly the part at wrist level.
Incorrect position: note in the image below how the wrist is tense and flexed against the
splint. There is a large gap between the splint and the wrist, which creates undue three-
point contact stress against the plastic splint. This will break the plastic splint. There
should be no wiggle room in-between the skin and the plastic splint. Incorrect posture
prevents an optimal rotator cuff workout.
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Summary of Contents for ShoulderSphere ShoulderSphere
- Page 1 BOXING ShoulderSphere® Instructions for Use Correct position: ensure your wrist is relaxed and has complete contact against the plastic splint while being securely strapped in by the elastic strap. Relatively tight engagement is necessary in order to optimize the rotator cuff workout. Make sure there is no wiggle room between your wrist and the splint. This also avoids undue stress against the plastic splint, which may cause breakage. The easiest way of putting on the ShoulderSphere® is to place it on top of your hand -- PALM facing UP - and gently cradle it, making sure that the strap is wrapped securely, particularly the part at wrist level. Incorrect position: note in the image below how the wrist is tense and flexed against the splint. There is a large gap between the splint and the wrist, which creates undue three- point contact stress against the plastic splint. This will break the plastic splint. There should be no wiggle room in-between the skin and the plastic splint. Incorrect posture prevents an optimal rotator cuff workout.
- Page 2 BOXING ARM CARE SHOULDER STRENGTHENING PROGRAM Here is my 10 week build up rotator cuff strengthening program for boxers. Do not start with high volume workout -- need to build up slowly over 10 week period since this is high intensity rotator cuff isolation workout -- don't want to overtrain. Boxers already have strong power muscles —...
- Page 3 The closer the athlete mirrors that activity, the better the neuromuscular recruitment for that activity. Use of the ShoulderSphere will replace ALL other rotator cuff workouts such as elastic bands, J- bands, Cross-Over symmetry, or any weight lifting , shoulder tube, heavy ball tosses .This is...
- Page 4 Week 6 : 16 reps, 3 sets Week 7 : 17 reps, 3 sets Week 8 : 18 reps, 3 sets Week 9 : 19 reps, 3 sets Week 10 : 20 reps, 3 sets SO, by the 10th week, the boxer will have the confidence to do total 60 punches each arm. . This will give confidence in a strong RC to meet the demands of at least 60 punches each arm.
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