*** To be performed as specified below after warm-ups
Frequency and Sets / Reps
- 1-2 sets ea / 2x per week during shutdown and ramp-up periods
- 1-2 sets ea / 1x per week during bullpens, high intent throwing, in-season, etc.
Strengthen the Periscapular Muscles
- Push-up to Downward Dog (x8)
- 1-Arm Band Row (x10 / side)
- ½ Kneeling Rev. Rows (x10)
Stretch
- Wrist Flexion / Extension Stretch (x 20-30 sec/side)
Strengthening Exercises
- Wrist and Forearm Trainer (x3 each way, select 1-2 5lbs. weights as appropriate)
- 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)
- Grip Strengthener (x5, 5 sec holds)
Strengthening the Rotator Cuff
- Band ER @ 90 degrees (x10)
- Band IR @ 90 degrees (x10)
Strengthening the Core Musculature
- Bird Dogs w/ Trap Raise (x8 / side)
- Rev. Alligator Walks (15-20 yds)
Improving Shoulder Mobility
- Band Standing Shoulder Flexion (x8)
- Side Lying Windmill (x8 / side)