Prone Y-T-W

What you need

Players

1 to 12 players

Time

4 to 6 min

Level

Beginner and intermediate

Equipment

Mat

Ball fed by

Not needed

Space

Open floor, off the court

Setup

1. One mat per athlete, lying face down with the forehead just off the mat.
2. Legs long, toes resting on the mat.
3. Thumbs point up in the Y and the T.

How it runs

The floor version of the Y-T-W shoulder routine. Lying face down on a mat, the athlete lifts both arms a few cm (an inch or two) off the floor in a Y overhead, lowers them, lifts them straight out to the sides in a T, lowers them, then pulls the elbows back and down into a W. Gravity does the work a band does when standing, so the upper back and the muscles around the shoulder blades get a longer, harder effort.

Time and reps: 2 to 3 sets of 5 slow rounds of Y, T and W, about 30 s rest between sets.

Coaching points

• Squeeze the shoulder blades back and down before each lift.
• Lift only a few cm (an inch or two), using the shoulder blades and keeping the lower back still.
• Keep the neck long and look at the mat.
• Pause for a moment at the top of every letter.

Ways to change it

• Hold each letter for three seconds.
• Do it standing with a light band (Y-T-W Raises).
• Lie on an incline bench to make it easier.

Make it easier or harder

Make it easier

• Do only the Y and the T, and rest between letters.

Make it harder

• Lower the arms slowly over a three count after each lift.

Safety