Strength Training


Therefore, during strength training, we should not reflect the movements of the terrain with additional weight and in a coordinated manner engage the same muscles that are working in the given discipline. Thanks to this, strength will be the result of general movement patterns (squats, bench press, deadlifts), characteristic only for training with a barbell. The strength thus acquired will then be integrated into the overall process of improving sports performance by performing specific and sport-specific exercises.

Thus, pressing the head in a standing position with increasing loads (progressive training) develops the strength of the player, which will then be directed by the training of his discipline. and will use it in the pattern of movement in which it should be used in this sport (with proper precision and technique already trained in the field).


Among the muscles of the shoulder girdle located at the back, there is an extremely important group – the muscles of the external rotators, which are part of the so-called rotator cuff of the shoulder, which is responsible for slowing down the internal rotation of the shoulder when throwing or hitting. The rotator cuff is basically formed by the muscles on both sides of the scapula: the subscapularis muscle – covers the front of the scapula, separating it from the chest, so to speak, and its function is to rotate the arm inward.

The supraspinatus, infraspinatus, and polygon muscles connect various points from the back of the scapula to the humerus, and their function is both to rotate the arm outward and to slow external rotation (e.g. when the ball is released from the hand during a throw).


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