Summer Training Exercises: More to come. Below is not all finished so patience please and thanks. 

Shoulder Training: Foundation / Sport Specific Strength Training Exercises

It is important to warm-up with light weights for a couple of sets using higher reps. I believe in using 30 reps for the first warm up set, 20 for the second, and then set of 10 thereafter until I reach my training weight unless performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle specific warm-up.
No. Exercise Picture: Start Picture: Finish Basic Description
A Inward Rotation

In each of the following exercises, technique is absolutely critical to avoid injury. You must pick a weight that is very light. These muscles traditionally do not get worked very much due to the Gym "push , pull" mentality. Only when we injury ourselves do we venture out of the "box" into exercises that will help heal us. Most rotator injuries (aside from throwing sports) come from over-taxing these muscles by work or by play. 

Perform these exercises on a bench, on your back.


In the first exercise position your arm as shown by your side and slowly rotate your arm outwards until you feel a very "light" stretch and then rotate back. Breathe out when rotating outwards.

In the second exercise position arm perpendicular to your body and rotate arm down and back as shown. Breathe in when rotating back and out when rotating forward.

In the third exercise position arm perpendicular to your body and rotate arm down and back as shown. Breathe in when rotating down and out when rotating upwards.

In the fourth exercise position yourself sideways on the bench and arm at a 45 degree angle downwards. Rotate up and back breathing in when raising weight and out when lowering.


B Downward Rotation

C Upward Rotation

D Backward Rotation

Dumbbell Shoulder Training Exercises
1 Apex Shoulder  Press

Handles set at above shoulder height. This is determined by shoulder flexibility. The elbows must be kept under the bar NOT rotated back. Elbows shown parallel position. Breathe out on press, in when lowering weight. Keep back against pad and abs tight.  Head erect and square to shoulders.
2  Dumb-bell (DB) Shoulder Press

Perform as above. Elbows under DB, weights balanced. Breathe out on press and in when returning to start position. Abs tight and back against pad. Feet planted firm. Head erect and square to shoulders.
3 DB Alternate Press

Perform the same as exercise (2) except start with palms facing body. Rotate as shown into full press position.
4 DB Forward Lateral Raise

Position weights as shown with hands rotated into front thigh position. Alternately, raise weight to an "above parallel" position. Inhale when raising weight.  Dumbbells isolate weakness in left to right arm strength. Can be performed using a bar once weakness corrected.
5 DB Side Lateral Raise

Position weights as shown. Inhale raising dumbbells, Keep elbows bent and above wrists as shown. Parallel-to-floor position shown. Weights can be raised slightly higher as long as correct form used.
6 DB Bent Over Reverse Lateral Raise

Bent over side laterals work the back of the shoulders. Sitting on the edge of a bench with back straight, position DBs as shown. Breathing in, bring the DBs up and back as shown squeezing the back of the shoulders and shoulders blades together.
7 Prone Incline Bench Reverse Lateral Raise

Perform as above with the exception of using an incline bench. This supports the upper body and eliminates the "swinging" of the weights upwards through use of the torso. Keeping the elbows forward and rotating the DBs inwards helps to isolate the rear delts better.
8 Reverse Lateral Raise

This is a sport specific exercise. This is a rear DB lateral raise and is executed as if taking a slap shot. Lower position as shown with tension on the rear delts. Inhaling, raise the weight crisply upwards to top position, lower quickly breathing outwards and then snap back upwards. Perform for sets of 10 reps to each side.
9 Shrugs

Grasp dumbbells as shown. Inhaling, bring weights upwards pulling shoulders towards ears (hence the term shrug). Hold and lower to slight stretch position. A bar can be used if desired. I prefer dumbbells due to the fact that the shoulders keep a "squarer" position. A variation can be used where DBs are in a frontal position (not shown), shoulders are pulled upwards and rotated
Shoulder Bar Training Exercises
10 Barbell Forward Prone Lateral Raise

This exercise is performed on an incline bench with arms shoulder width apart. Raise to 45 degree position as shown inhaling when raising weight.
11 Smith Machine Upright Rows

Upright row using Smith machine. This isolates upward pulling action and is a basic starting exercise. Hands "thumb" width apart. Pull upwards keeping elbows high breathing in when raising weight. Lock elbows into position with shoulder blades rotating together and down as shown in free weight exercise below. Lower weight slowly.
12 Barbell Upright Row

Perform the same as in Smith Machine exercise. Lock out position with elbows high important. Dumbbells can be used if wrist strain is felt. Bar forces wrists into a horizontal position as bar is raised. Dumbbells allow the wrists to rotate slightly taking away strain.
Machine and Cable Shoulder Exercises
13 Apex Side Lateral Raise

Apex side lateral machine isolates the medial delts (side shoulders).  Find comfortable position with pads on the lower side of the elbow/forearms. Inhale when raising weight. Squeeze shoulders.
14 Cable Side Laterals

Cable side lateral raises are great for isolating the medial delts (outside of the shoulder). Breathe in when raising the weight and out when lowering. Keep the cable close to the body and try to limit the action of "shoulder to ear". Force the shoulders to stay down and raise the handle out and away from the body. When too much weight is used, it is common to "shrug" the shoulder using too much of the traps. 
15 Cable Reverse Lateral Flye

Using a lower cable position, grasp handle as shown. Keeping back flat, and weight supported on one knee, pull handle across and away from the body to a parallel position as shown breathing inwards when raising weight.
16 T-Bar Reverse Pull

Use wide position on handles. Keep elbows out and rotated slightly forward, chest against the bench pad. Breathe in when raising weight.
More to come