Return to Sport

The exercises and advice are designed to assist your return to sport and confidence in shoulder stability during high demand activities.

Return to specific sporting activities  (12+ weeks)

  • The following information is useful for individuals who wish to return to sport.

  • The process of returning to contact sport or overhead activities carries a higher risk of further re-dislocation and can be a daunting process. 

  • Graded exposure to activities and demands on the body and shoulder should be undertaken before reintegration in real time full contact/speed sporting activity.

  • Inadequate warm up and fatigue can contribute to further instability events. A good warm routine, developing endurance of the shoulder stabilisers and being aware of fatigue are imperative to safe return to play.

  • A discussion with your coach or physiotherapist is suggested to ensure you have fully explored all physical demands of your sporting activity.
  • Ensure you have practiced the full range of skills in a training environment before progressing to a competitive environment.
  • Develop a plan which gradually increases your time spent in competitive play
  • If instability symptoms develop, do not ignore them. Reduce the physical demands and seek a review with the Leeds Upper Limb Unit by phoning 0113 9324667
  • Gradually achieve positions of risk in a safe with control, power and endurance
  • The following exercises have been evaluated for use as an assessment of readiness to return to sport following shoulder dislocation with comparison to normative values and may be used as a training exercise for return to high demanding sporting activities.

BARBER Ball Abduction External Rotation Test

  • One minute test 
  • Stand holding a 3kg medicine ball at shoulder height with elbow flexed.  
  • Extend your elbow at 90 abduction until full extension is achieved at the elbow.  
  • Return to the shoulder and extend the arm overhead to full shoulder flexion.  
  • Repeat for each limb 
Stand holding a 3kg medicine ball. 
Extend your elbow at 90 abduction until full extension is achieved at the elbow. 
Return to the shoulder.
Return to the shoulder and extend the arm overhead to full shoulder flexion. 

Overhead snatch with medicine ball

Starting in squat position holding with both hands 5kg medicine ball that is touching ground.  

The ball is lifted overhead with triple extension, before returning ball to ground.  

Within 1 min, complete as many of the overhead snatches as able.  

Starting in squat position holding with both hands 5kg medicine ball that is touching ground.  
The ball is lifted overhead with triple extension, before returning ball to ground.  
The ball is lifted overhead with triple extension, before returning ball to ground.  
Within 1 min, complete as many of the overhead snatches as able. 

Ball drop and catch in standing

Start in the position holding a tennis ball with the shoulder abducted to 90° and elbow flexed to 90° as demonstrated in the image above. 

Drop the tennis ball and quickly catch the ball by twisting your shoulder from an externally rotated position to an internally rotated position.

Start in the position holding a tennis ball with the shoulder abducted to 90° and elbow flexed to 90° as demonstrated in the image above. 
Drop the tennis ball and quickly catch the ball by twisting your shoulder from an externally rotated position to an internally rotated position.

Ball Taps + Wall Test

  • One minute test
  • 55cm swiss ball (thereabouts)  
  • Start with ball at 180 abduction  
  • Bounce ball to 90 abduction (short lever) and then back to 180 
  • Fast “taps/bounces” 

CKCUES (Closed Kinetic Chain Upper Extremity Stability) Test

  • In press up position, hands set outside two lines 36 inches apart (91.4cm) ​
  • This position can be modified to kneeling for women. ​
  • Subject reaches alternating hands across to touch the back of the supporting hand as many times within 15 seconds as able.  ​
  • This can be completed 4 times in total with the first being a trial.  Allow 45s between each test. 
In press up position, hands set outside two lines 36 inches apart (91.4cm).
Subject reaches alternating hands across to touch the back of the supporting hand as many times within 15 seconds as able.  ​
This can be  completed 4 times in total with the first being a trial.  Allow 45s between each test. 

Side Plank

Start in a side hold position, with weight balanced on one hand and both feet (A)

Roll your body onto your toes with pelvis parallel with the floor, crossed the top hand over the line between the placed hand and the feet (B).

Return to the start position to complete the repetition (C).

Push Up Clap Test

  • Start in a push-up position.
  • Perform an explosive push-up to clap your hands while in flight.
  • Land, returning hands to the mat.

Line Hops

Either on the knees or balanced on the toes, start with the right hand on the right side of a 3inch strip of tape.

With hips extended, hop the hand over the tape (B) and back (C) to perform one repetition.

Either on the knees or balanced on the toes, start with the right hand on the right side of a 3inch strip of tape.
With hips extended, hop the hand over the tape (B) and back (C) to perform one repetition.
With hips extended, hop the hand over the tape (B) and back (C) to perform one repetition.

Upper Quadrant Y Balance Test (UQYBT)

Start with leaning on your hands together and toes in a plank position. Reach out in a medial, Superolateral and inferolateral direction as far as possible. 

The aim is to reach as far as possible whilst maintaining balance and control of the weightbearing arm. Measurement is made with specialist equipment however this can be undertaken as a training tool without specialist equipment.

Unilateral Seated Shot Put Test

  • In sitting with back against a block positioned against the wall (to allow unrestricted arm movement).  
  • Push a 2.82kg (6 pound) medicine ball as far as possible.
  • Average of 3 trials for each arm.

You have completed the Advanced Higher Level Rehabilitation stage.

You have performed a battery of tests to assess your readiness for return to competition.

Remember, warm up, be aware of fatigue, stop and seek help if instability symptoms are experienced.

Good luck!



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