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A lot of velocity mainly for pitchers. The three exercises that we are demonstrating are called the external rotations, the back rotations and then the high rotations and what these are, these are a preventative maintenance and/or a rehab for injured shoulders designed to strengthen and support the or strengthen and work on the tendons and ligaments which hold the humerus which is the part of your arm from here to here in the socket to keep it mobile and if in fact you have a hypomobile joint it will decrease some of the movement so you are not as injury prone. meizitang list of products There is way too much chance for serious injury, and neither of you, or your untrained friends who may be watching, will know enough about any situation to treat an injury.I suggest you Stick with weights, fitness activity, working the punching bags and shadow boxing. When you get a decent coach, then proceed to sparring..