Right now I'm just basically throwing some info together but really don't know much about proper layout for a prehab program. For all I know, this protocol could make me even more horrifically imbalanced and injury prone than I am now. So if anyone could chime in with what's worked well for them, what they've heard from PTs, or anything they think might be helpful, that would be great.
Something basic that one can easily incorporate into their warm-up and workout is all I'm really after here.
These are the major things I can think of:
After breaking a light sweat, choose from the following:
Mobility-------wall slides, shoulder dislocates, thoracic extensions on foam roller or tennis balls
Scapular stability---------YTWs, scap pushups, medicine ball pushups (go all the way up on each rep), scapular retraction row
Rotator cuff strengthening--------int/ext rotations, anterior capsule stretches
Others I'm not sure where they fall--------facepulls, lateral raises with a shrug, band pull aparts,
Choose at least one from each category.
Hip flexors and adductors--------lunge with twist, lateral squats, leg swings, Scorpions
Lateral leg lifts (lying down move leg up 90 degrees and drop to opposite side, controlled, lift back to starting position following initial path)
Glute activation drills--------glute bridge, cork hip lift, fire hydrants, clamshells, and mini-band walks (band around ankles, walk laterally on heels)
Ankle mobility--------Whatever this one is called: http://www.youtube.com/...h?v=RPa9-fpqnUE , Band ankle inversion (foot turned in) and eversion (foot turned out)
Choose two from each category.
Couple of things to focus on more in workouts:
1) A lot of coaches say that more pulling is the best shoulder injury prevention. The inverted row and sled pull seem to be very popular forms of horizontal pulling for combat athletes. Mike Boyle says you should be able to do a chin-up with as much weight (including your bodyweight) as you bench, so I'll be adding more weighted pullups to my workouts (I have no idea what I bench though).
2) Incorporating lots of single-leg work into leg workouts is also good injury prevention. I've seen a lot of MMA fighters incorporating one legged RDLs and pistol squats in particular. Various lunges, step ups, Bulgarian squats are also good.
3) Core stability. Lots of standing wheel rollouts, planks, various pushups (elevated, arms extended, medicine ball, one-arm, etc).
Follow up the workout with some static stretches for the major muscles.
So these are some things I'm going to be adding to my warm-ups and workouts to help minimize my risk of injury and keep my unhappy shoulder from flaring up. Please chime in if you think you can help me. Thanks.