Iron Neck Training Lab Rotational Sports Training Program (Phase 1-3)

The Rotational Sports Program blends anti-rotational and rotary based exercises to activate muscle groups responsible for rotary stability. This four phase program is designed to improve muscular strength & endurance and increase dynamic control and balance for swinging (golf, hockey, baseball) and overhead throwing athletes (football, baseball, tennis, volleyball, water polo).

Phase 1 of the Rotational Sport Training Program blends anti-rotational and rotary based exercises to activate muscle groups responsible for rotary stability, which will lead to improved effeciency and reduced injury concern. Phase 1 exercises in 3 sets of 10 repetitions of each exercise and in each direction, 2 - 3 times a week or prior to your rotary based sport.

Phase 2 we add some more movement skills to develop muscular strength & muscular endurance and increase dynamic control and balance. through rotational exercises and the addition of the shoulder & hip complex. Phase 2 exercises in 4 sets of 8 repetitions of each exercise and in each direction, 2 - 3 times a week or prior to your rotary based sport.

In Phase 3 we get multi plane, multi joint exercises using the prerequisite strength, endurance and coordination from the work in previous workouts with a large amount of integration. Perform Phase 3 exercises in 4 sets of 15 repetitions each exercise or in each direction, 3 times a week or prior to your rotary based sport.