Exercises on a high bar may be able to help you.

The third step: run, run, at the same time his hands on the shoulders, arms, elbow flexion before the rotation; rapid run jump from 25 to 50 meters, repeat 4 ~ 6 times, each time after a little rest. The fourth step, stretch your arms in the air, then: in ...Exercises on a high bar may be able to help you.