Throwing ladder( shoulder recovery ladder)

This is used for recovery of soccer goalkeepers, and can also be used for any other sport that includes throwing moves.

Work for 3-5 minutes at each level with a partner. Start each session from the bottom steps. At the first sign of pain, stop, but, if the pain settles within 20 seconds, continue. If the pain persists, wait 24 hours, then begin again from the first step.

The shoulder muscles must build up strength, not only to throw but also to stop the arm following the ball! It is very easy to overdo this ladder.

1)      Lob. Lob a ball underhand over a short distance

2)      Throw. Throw a ball underhand over a long distance

3)      Side-arm. Throw a ball using more side- arm/wrist action

4)      Overarm. Bowl a ball overarm

5)      Half-action. Build up pace of side-arm throw

6)      Half-speed throw overarm. With no curve or slide ball

7)      Full-speed throw. No curve or slide etc.

8)      Curve 1. Introduce curve, slide, etc., but avoid technique that caused injury

9)      Curve 2. Gently introduce technique that caused injury

10)  Start play. Begin in low-grade matches

11)  Fit again. Play at normal grade

"Concise guide to sports injuries, 2^nd edition",Churchill Livingstone, Malcolm T.F. Read,  foreword by Bryan English