Partner Band Rotator Cuff Series

In pairs, one partner anchors the resistance band while the other does shoulder rotations, pull-aparts, and face pulls. Students activate the rotator cuff to help prevent injuries in throwing, racket, and spiking sports.

How to play

1. Pairs with one band: the anchor holds one end with both hands at the partner's elbow height, knees slightly bent.
2. External rotation, elbow tucked (1.5 minutes): elbow at 90 degrees against the side, rotate the forearm outward slowly; 12 per arm, then switch roles.
3. Internal rotation (1.5 minutes): the anchor moves to the other side and the forearm comes in toward the belly button; 12 per arm, then switch.
4. 90/90 external rotation (1.5 minutes): band at shoulder height, arm out to the side with the elbow at 90 degrees, rotate until the forearm points up; 10 per arm.
5. Pull-aparts and face pulls (1.5 minutes): each student with a band does 12 straight-arm pull-aparts at chest height and 12 face pulls with high elbows.
6. Finish (1 minute): big arm circles and 5 wall push-up plus reps.

Rules

• Use a tension that allows 12 slow reps without swinging the body.
• The anchor never lets the band snap and keeps the tension steady.
• Safety: check the band for tears and never aim it at anyone's face.

Variations

Adaptations

• Wheelchair users: every exercise seated, with the anchor at the same height.
• Students with autism: a picture card of the five exercises in order and a heads-up before each change.
• Higher fitness level: step farther from the anchor to add tension.

Learning goals

• Activate the rotator cuff before throwing or striking.
• Perform shoulder rotations without torso compensation.
• Cooperate as a responsible anchor so a partner can work safely.

Equipment for a class of 25

• resistance bands: 25

Teacher tip

For the tucked-elbow rotation, have students hold a small towel under the armpit: if it drops, the elbow drifted. Keep bands in two tensions on hand.

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