Strucural Balance Programs

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    For athletes with strucutral imbalances, (weak scapular, rotator cuff etc.) do any of you put them on a specialised program such as the Neanderthal No More program

    or do you do the normal program with extra exercises or just put more emphasis on the exercises that would correct the issue (ie. rowing for upper back weakness)



    Yes, young players new to our programme go through structural balance work for the rotator cuff and vmo & glutes. Exercises for this include external rotations with cable and dbs, trap 3 raise, cable face pulls, db rows, band pull aparts-the list is endless. For VMO & Glutes they will do all types of split squats, sled dragging (forward and backward), also a lot of lower back/hamstring work such as reverse hypers, back ext.

    Also players with injuries in those areas will also do the exercises. All players will do rotator cuff work and lower back work as I believe these are some of the weakest areas in athletes.


    These phases last from 4-12 weeks depending on the athlete.


    We tend to go more to a increased ratio of posterior to anterior exercises and also our physio and I will chat about which specific isolated exercises we include within the program, so as individualised as possible, cheers, ash

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