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A proper
throwing program is essential to the success of all baseball players.
The following strengthening / throwing program is designed for those
baseball players who are at least a freshman in high school, or
older. The design of this program is to strengthen the throwing
arm by providing different stresses on different days. This is a
sample program that can be adjusted to suit the skill level of the
individual player.
KEY
POINTS:
- Make
sure that your body is thoroughly warmed up prior to beginning
the program each day
- Always
take note of how arm feels.
- Program
requires use of weighted balls - this program is in addition to
normal weight program
| Shoulder
Reaches |
2*15 |
| Wrist
Rotations (arm in overhead position) |
2*15
(externally and internally) |
| Wrist
Rotations (arm in lateral position) |
2*15
(externally and internally) |
| Shoulder
Rotations (arm below waist) |
2*15
(externally and internally) |
| Lying
Shoulder Abductions |
2*15 |
| Lying
Shoulder L-Flyes |
2*15 |
| Diagonal
Raises |
2*15 |
Follow
the program as it is directed:
| DAY
1: Long toss: |
60
yards for 3 minutes; 75 yards for 4 minutes; 90 yards for 4
minutes; 105 yards for 2 minutes, 60 yards for 3 minutes |
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| DAY
3: |
Throwing
with weighted ball (Use 11 ounce ball) 20 yards for 4 minutes;
30 yards for 4 minutes; 20 yards for 4 minutes |
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| Running
and conditioning program: |
Warm-up
drills to include carioca, back pedaling, butt kicks, high knee
skips and shuffles; 5 sprints from leading stance or 10 sprints
of 60-100 yards; Plyometrics- Quick squats, side to side and
depth jumps |
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| Core
medicine ball work: |
Off
Set Push-Ups - 10 each arm; Chinnies - 1*15 to each leg; Pullover
Tosses - 1*15 with 10 lb medicine ball; Power Drops - 1*25 with
10 lb medicine ball; Superman Arches - 1*15; Torso Rotations
- 1*10 to each side with 25 lb medicine ball; Jack-Knives -
1*25 with 6 lb medicine ball |
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