Pre-Throwing Routine
1. Breathing / Reset
2. Foam Rolling
- Quadriceps (30 sec)
- Adductors (30 sec)
- Lats (30 sec)
- Pec Minor (30 sec)
- Teres Major (30 sec)
- Upper Traps (30 sec)
- Rhomboids (30 sec)
- Triceps (30 sec)
- Forearms (30 sec)
3. Mobility
- Side Lying Cross-Body Stretch (x5 / side)
- Reach, Roll and Lift (x5 / side)
- T-Spine (x10 / side)
- Side Lying Windmill (x10 / side)
- Bretzel (:30 sec / side)
- Hip Flow Circuit (x2 / side)
4. Band Activation
- ER @ 0 Degrees (1 set of 10 / each)
- ER @ 90 Degrees (1 set of 10 / each)
- IR @ 0 Degrees (1 set of 10 / each)
- IR @ 90 Degrees (1 set of 10 / each)
- 1- Arm Rev Fly (1 set of 10 / each)
- Tricep Ext. w/Pronation (1 set of 10 / each)
- Retraction to Low Row (1 set of 10 / each)
5. Movement
- Quadruped Walkout (10 yds)
- Quad Stretch to OH Lunge (10 yds)
- Lateral Backpedal to 10 Yard Sprint (10 yds)
- 45 Degree Bounding (10 yds)
- 1/2 Kneeling Side Starts (10 yds)
6. Decel / Posterior Cuff Activation
-
Reverse Throws (2 x 10, select 1 or 2lbs. as appropriate, throwing arm only)
Post-Throwing Routine (Recovery)
- Perform 2x in a circuit
- Rebounders (x10)
- Shoulder Cars (x10)
- Band Pull Aparts (x10 /ea way)
- Band No Money (x10)
- Hip Flow Circuit (2-3 ea way)
- Side Lying Cross Body Stretch (x :5 -10 sec holds)