Shoulder Touches Power Position

Shoulder touches are a great way to reinforce control and stability from a foundational power position. But to get the most out of the drill, you need to coach it intentionally.

We start by helping the athlete find their power position: exploring end range, settling at midrange, then locking in with the 3 Gs: grip, glutes, and glutes. From there, the shoulder touches begin, with the goal of maintaining a solid pelvis.  

This drill is simple, but it tells you a lot about core control, shoulder stability, and readiness to progress.

Here are the details:

Step 1: Find the Power Position

Before you even move a hand, you have to own the setup. This is where most people fail because they rush.

• Explore the Extremes: excessive arch, excessive round, then find the middle.

• The 3 Gs: Lock it in with Grip, Guts, and Glutes.

  • Grip the floor with your hands.

  • Guts braced (but breathing).

  • Glutes engaged.

• The Hover: Tuck your toes underneath you and barely lift the knees off the floor. You should be low, loaded, and ready.

Step 2: The Movement

Now that you are locked in, we add the chaos.

• The Touch: Slowly lift one hand and touch the opposite shoulder blade.

• The Tempo: This isn't a race. Hold that touch for a count of two before placing the hand back down.

• The Goal: We want a really still pelvis. Imagine there is a glass of water on your lower back—don't spill a drop.

Clinical Pearl: Watch the Hips

The "cheat" here is obvious: as soon as the hand comes up, the hips shift or rotate to compensate. We want to make sure we're not having too much pelvis movement. If they wiggle, regress them. Have them just hold the hover first. We need them to own the position before they add the motion.