*** To be performed on non-throwing days after warm-ups (1-2 sets ea / 2x per week)
Cuff Strengthening
- Ecc Strength Accelerators (x8 to be performed slowly w/ 8 sec count)
- Ecc Strength Decelerators (x8 to be performed slowly w/ 8 sec count)
- Reverse Throws (2 x 10, select weight, throwing arm only)
UCL Protection
1. Stretch
- Wrist Flexion / Extension Stretch (x20-30 sec/side)
2. Strengthening Exercises
- Grip Strengthener (x5, 5 sec holds)
- Wrist and Forearm Trainer (x3 each way, select 1-2 5lbs. weights as appropriate, not included)
- Club Pronator – Pronation/Supination (x10 / side, younger athletes can choke up on the Club Bell)
- Club Pronator – Ulnar Deviation (x10 each way, younger athletes can choke up on the Club Bell)