Shoulder external rotation refers to the part of the throw when your arm “lays back” and your wrist trails your elbow. Maximum external rotation is a great proxy for the capacity to generate velocity with your upper body. The more external rotation you can achieve, the more range of motion you have to exhibit force throughout the acceleration phase and into your extension.
Here are several examples of external rotation in the shoulder. Focus on how the elbow ends up out in front of the wrist.
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A huge part of velocity generated from the upper body comes down to arm speed and utilization of extension on release. Extension refers to elbow extension as you are releasing the ball. External rotation in the shoulder gives you more of a “runway” for your extension. The more external rotation you can maintain, the more range of motion you have. This leads to increased arm speed and more force that can be transferred into elbow extension.
Simply put, More external rotation = more potential for velocity.
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Increasing external rotation is often most effective outside the field and in the weight room. Not only do you need to increase the mobility in your shoulder but you also need to increase strength throughout external rotation.
Thoracic spine mobility is also essential for shoulder external rotation. More thoracic spine extension allows for more external rotation in the shoulder so you must prioritize both mobility in the spine and shoulder.
One common mistake I see when quarterbacks try to get more external rotation is they flatten their wrist to compensate and try to get more “lay back”. This leads to an inefficient spiral and a loss of accuracy/consistency. You must keep your wrist still throughout external rotation in the shoulder.
Another mistake is QBs push hard on their stride step and end up in spine flexion when trying to externally rotate. Remember, thoracic spine extension can help increase external rotation in your shoulder so thoracic flexion reduces shoulder external rotation. Focus on quick striding, rotating, and keeping your spine straight when externally rotating.
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