Shoulder drop catches are a reactive control exercise designed to improve shoulder stability, coordination, and muscle activation during rapid movement. By training the shoulder to respond quickly to load changes, this drill is especially useful in later-stage rehab for overhead athletes or individuals recovering from instability. It targets the rotator cuff and scapular stabilisers in a dynamic context.
- Come to a standing position and have the prescribed weight/dumbbell in your hand.
- Bring your arm up in line with the shoulder, on a slight angle away from the body.
- From here, drop and catch the dumbbell, aiming to keep the arm in the same starting position.
- Repeat as per physiotherapist instruction.