One-handed control
Learn meaningful handle travel, comfortable range, shaft control, smooth reversal, balance and stability.
Every new user starts here.SHOULDER EXERCISES
Shoulder exercises with controlled movement
Shoulder exercises can be used to explore and develop different aspects of movement, including mobility, coordination, stability, power, speed and endurance.
Rather than treating an exercise as one fixed movement, iQQuip® approaches shoulder training as a configurable movement task. Direction, range, speed, support, body position and inertia can influence how the shoulder, shoulder girdle and upper body work together.
One movement system — two support configurations.The exercise principles shown here apply to both PlyoDyne® PRO ONE and PRO WALL. PRO ONE is freestanding; PRO WALL uses a wall-mounted support structure.
01 — SHOULDER MOVEMENT
Shoulder movement involves more than the shoulder joint.
Arm movement is not produced by the shoulder joint alone. The shoulder girdle and trunk also contribute to how the arm is positioned and controlled.
Shoulder exercises can therefore be considered not only in terms of range of movement, but also in terms of coordination, stability, timing and interaction with the rest of the body.
Flexion & extensionAbduction & adductionInternal & external rotationDiagonal movementMultidirectional movement
02 — THE PLYODYNE® DIFFERENCE
Shoulder movement with PlyoDyne®.
A defining characteristic of PlyoDyne® movement is that the handle travels along the shaft.
As the handle changes position, the shaft can also tilt around its fixed flexible joint. The user therefore coordinates the position of the handle, the angle of the shaft and the movement of the body at the same time.
The movement task can be changed by varying direction, range, speed, inertia, support and body position.
Handle travel remains fundamental even when direction, speed, range or body involvement changes.
03 — PROGRESSION
Build control before adding complexity.
Every new user starts with one-handed foundation work. Larger shaft tilt, diagonal paths, trunk contribution, speed and inertia are introduced progressively. Two-handed work is advanced and follows only after sufficient one-handed stability and control have been established.
Progress by changing one or more movement variables only after the current movement can be performed with control.
One-handed movement
Add larger shaft tilt, diagonal movement, trunk involvement, controlled weight transfer and greater movement range.
One-handed movement
Add higher speed, faster reversal, continuous cycles, greater whole-body contribution and increased inertia where appropriate.
Speed must never cause the handle to stop travelling along the shaft.Whole-body movement
Only after sufficient one-handed stability and control. Two-handed movement increases demands on balance, whole-body stability, core and trunk coordination, hips and legs.
04 — HAND USE
One-handed first. Two-handed later.
PlyoDyne® exercises can be performed one-handed or two-handed. One-handed execution establishes control of the travelling handle, balance and familiarity with the movement system. Two-handed execution is introduced only after sufficient one-handed control and stability have been developed.
1H · ONE-HANDED
One-handed
Use one hand to control the travelling handle. One-handed execution allows the arm to move more independently and is used throughout the foundation, coordinated and dynamic progression.
2H · TWO-HANDED
Two-handed
Place both hands securely around the handle. With both hands connected to the same handle, independent arm movement is reduced and the movement requires greater coordination through the whole body.
Establish one-handed control before progressing to two-handed execution.
05 — ONE-HANDED STARTING POSITION
Use the marked exercise-area position.
Use this starting foot position for all one-handed exercises unless an exercise specifically states otherwise.
The right- and left-handed starting positions are mirrored. Begin roughly in the position shown and adjust your stance slightly if needed to remain comfortable and balanced.
Movement direction: For right-handed execution, the shaft always passes the head on the right. For left-handed execution, mirror the movement so that the shaft always passes the head on the left.
The feet stay in the established starting positions during the one-handed exercises described here, while pressure and weight distribution through the feet can change naturally with the movement.
Indicative starting positionThe marked foot positions and dimensions are a guide only. Adjust slightly where necessary to remain comfortable and balanced.
06 — EXECUTION
Two progression pathways. One movement principle.
Both executions begin with controlled movement. The movement pattern remains the same; the way it is progressed reflects the objective.
Performance progression
Begin without additional load. Once continuous handle travel, balance and control are established, progression can include repetitions and sets, range, speed, active push/pull, acceleration and deceleration, additional load, power and increasingly dynamic reversals.
repetitions & sets → range → speed → active push/pull → acceleration/deceleration → additional load → power
Movement & recovery progression
M execution is performed without added weight. Progression can include repetitions and sets, comfortable range, coordination, rhythm, speed, active push/pull, acceleration and deceleration, faster controlled reversals and eventually power where appropriate.
repetitions & sets → range → coordination → rhythm → speed → active push/pull → controlled acceleration/deceleration
S and M are not different exercises. They are different ways of progressing the same movement. Both begin with control; progression thereafter reflects the objective of the execution.
07 — DYNAMIC MOVEMENT
From controlled travel to dynamic movement.
As speed increases, the handle can increasingly be pushed and pulled actively. The user can accelerate, decelerate and redirect the travelling handle while the whole body contributes to generating and absorbing the movement.
Upward travel reverses.
The upward travel phase reaches its outer limit and changes into travelling down. Incoming speed can be actively decelerated before the movement is redirected.
Downward travel reverses.
The downward travel phase reaches its outer limit and changes into travelling up. The body can absorb and redirect the movement into the next cycle.
Absorb and redirect the movement dynamically.
As speed and power increase, the travelling-up end point, the travelling-down end point, or both can develop a plyometric character. The incoming movement is absorbed and redirected rapidly rather than brought to a hard stop, while continuous handle travel along the shaft is maintained.
Create more tension when the objective requires it.
At advanced levels, the support handles can be used actively rather than only for stability. Greater upper-body tension and stronger contraction/expansion patterns can enable more forceful push/pull actions, acceleration, deceleration, redirection, speed and power. This is particularly relevant to advanced S execution.
Increasing speed, power or reversal intensity must never cause the handle to stop travelling along the shaft. The two end points are reversal points, not hard stops.
08 — MOVEMENT EXAMPLES
Shoulder movement examples.
The examples progress from controlled one-handed travel towards more coordinated and dynamic execution. The short names identify the exercise; the line beneath explains the movement emphasis.
BE AWARE
When first using PlyoDyne®, the handle may feel as if it moves by itself or pulls unexpectedly. This is a normal response to the combined movement and inertia. Begin slowly and maintain control; the sensation usually becomes familiar after a few sessions.
SELECT EXERCISESelect an exercise below to view its movement instructions.
01
Rising TravelControlled low-to-high travel
The foundation PlyoDyne® movement. Learn continuous handle travel, controlled shaft movement, balance and smooth reversal before increasing range, speed or complexity.
Start
- use the standard one-handed starting position
- begin with the handle comfortably in front
- for S, begin without additional load
- perform the first repetition very slowly: approximately 4–5 seconds travelling up and 4–5 seconds travelling down
Move
- slide the handle smoothly upward along the shaft
- allow the shaft to tilt naturally around its fixed flexible joint
- keep the gaze generally forward or slightly downward
- remain balanced throughout
Return
- reduce speed approaching the travelling-up end point
- reverse smoothly
- guide the handle continuously back down the shaft
- maintain control until the starting position is reached
Focus
- continuous handle travel
- smooth shaft movement
- comfortable range
- balance
- controlled reversal
Avoid
- holding the handle at one axial position
- deliberately following the handle with the eyes
- forcing range
- abrupt reversal
- increasing speed before control is established
S execution — Performance progression
Begin without additional load. Once the movement is well controlled, progress through repetitions and sets, greater range and speed; later progression can introduce additional load and higher performance demands.
M execution — Movement & recovery progression
M execution is performed without added weight. Progress through repetitions and sets, comfortable range, coordination and increasingly fluent controlled movement.
02
Diagonal TravelControlled diagonal movement
Build on the foundation movement by adding a controlled diagonal path. The handle continues travelling along the shaft while the shoulder, shoulder girdle and body coordinate the changing direction.
Start
- use the standard one-handed starting position
- begin with the handle comfortably in front
- for S, begin without additional load
- establish the diagonal path slowly before increasing range or speed
Move
- keep the handle travelling smoothly along the shaft
- allow the shaft to develop a controlled diagonal movement
- keep the gaze generally forward or slightly downward
- allow natural movement through the shoulder girdle and body
- make small weight and balance adjustments where needed
Return
- reduce speed approaching the travelling-up end point
- reverse the diagonal movement smoothly
- maintain continuous handle travel throughout the return
- return under control to the starting position
Focus
- continuous handle travel
- controlled diagonal direction
- smooth changes in shaft angle
- coordinated shoulder and body movement
- balance throughout
Avoid
- fixing the handle at one position on the shaft
- deliberately following the handle with the eyes and driving whole-body rotation
- forcing the diagonal range
- abrupt reversal
- increasing speed before the movement path is controlled
S execution — Performance progression
Begin without additional load. Progress through repetitions and sets, increasing comfortable range, speed and movement demand. Additional load and higher acceleration/deceleration can be introduced later once control is established.
M execution — Movement & recovery progression
M execution is performed without added weight. Progress through repetitions and sets, comfortable range, coordination and increasingly fluent diagonal movement. Speed can increase progressively while movement quality remains the priority.
03
Weight-Shift TravelControlled travel with weight transfer and extended range
Add deliberate weight transfer to the travelling-handle movement. As control improves, progressively extend the movement towards the maximum comfortable range while maintaining balance and continuous handle travel.
Start
- use the standard one-handed starting position
- begin with the handle comfortably in front
- for S, begin without additional load
- establish the movement slowly before increasing range
Move
- keep the handle travelling continuously along the shaft
- transfer body weight smoothly through the legs and feet
- allow the hips and trunk to contribute naturally
- keep the gaze generally forward or slightly downward
- progressively extend towards the maximum range that remains comfortable
- keep the established foot positions while pressure and weight distribution through the feet change naturally
Return
- reduce speed approaching the travelling-up end point
- reverse smoothly
- transfer body weight back with the returning movement
- maintain continuous handle travel throughout
Focus
- continuous handle travel
- smooth weight transfer
- coordinated shoulder, trunk, hip and leg movement
- maximum comfortable range
- balance throughout both travel directions
Avoid
- stopping unnecessarily short when a larger comfortable range is available
- forcing movement beyond the comfortable range
- losing balance in an attempt to increase range
- fixing the lower body unnecessarily
- increasing speed before the larger movement is controlled
S execution — Performance progression
Begin without additional load. Progress through repetitions and sets, greater comfortable range, speed and increasingly active acceleration/deceleration. Additional load and higher performance demand can be introduced once control is established.
M execution — Movement & recovery progression
M execution is performed without added weight. Progress through repetitions and sets, comfortable range, coordination and increasing movement fluency. Range should be developed as fully as is comfortably available, with speed introduced progressively.
04
Dynamic TravelContinuous travel with speed, acceleration and reversal
Develop the controlled travelling movement into a continuous dynamic cycle. Rhythm, speed, acceleration and deceleration increase progressively while the handle continues to travel along the shaft.
Start
- use the standard one-handed starting position
- for S, begin without additional load
- establish the movement slowly
- build rhythm before increasing speed
- use a range that remains controlled and comfortable
Move
- keep the handle travelling continuously along the shaft
- maintain a repeated travelling-up / travelling-down cycle
- keep the gaze generally forward or slightly downward
- allow natural weight transfer and whole-body adjustment
- use increasingly active push and pull as the movement becomes more dynamic
Travelling-up end point
- control incoming upward speed
- actively decelerate where required
- redirect smoothly into travelling down
- avoid creating a hard stop
Travelling-down end point
- control incoming downward speed
- use the body to absorb and redirect the movement
- transition smoothly into the next travelling-up phase
- maintain continuous handle travel
Focus
- continuous handle travel
- rhythm
- active push and pull
- acceleration and deceleration
- control at both reversal points
- large comfortable range
- progressively greater speed and power without loss of movement quality
Avoid
- allowing speed to stop axial handle travel
- abrupt or uncontrolled reversal
- shortening the movement unnecessarily just to move faster
- forcing range
- losing balance
- increasing power faster than control develops
S execution — Performance progression
Begin without additional load. Progress through repetitions and sets, range, speed, increasingly active push/pull, acceleration/deceleration and faster reversals. Additional load, greater power and advanced support-handle use can follow. At advanced levels, either or both reversal points may develop a plyometric character.
M execution — Movement & recovery progression
M execution is performed without added weight. Progress through repetitions and sets, range, rhythm, speed, active push/pull and increasingly controlled acceleration/deceleration. Faster reversals and eventually power can be introduced where appropriate.
09 — PROFESSIONAL GUIDANCE
Shoulder pain and exercise.
Shoulder pain can have many different causes and can influence how a person moves, loads the arm and responds to exercise.
If you experience shoulder pain, have an injury or have been diagnosed with a shoulder condition such as frozen shoulder, discuss exercise and movement training with a qualified healthcare professional before starting or changing a programme.
PlyoDyne® does not diagnose or treat shoulder pain or medical conditions. It provides a configurable environment for controlled movement training. A qualified professional can determine whether this type of training is appropriate for an individual situation.
10 — FOR PROFESSIONALS
Configure the movement to the objective.
Physiotherapists, rehabilitation professionals and other qualified movement specialists can use PlyoDyne® to configure movement variables such as direction, range, speed, support, body position and inertia according to the individual objective and situation.
Explore professional applications