Plan for getting back to full strength pitching:
Shoulder blade Pull Down exercise
pitching motion coordination training exercise
all stretches if you can
Green Theraband exercises
cross body and row theraband exercises (trying to consolidate your program to make sure you can get everything in)
standing-on-one-leg exercise, no hands, 30 sec to 1 min on both sides
use CALENDAR below at bottom of page. handout given as well.
very important to stick to your program!!! lets get you back to baseball!!!
Core exercise progression from Marching with both knees up. Make sure core is activated before knees come up. 10 reps 2-3/day.
Progress to leg out if gets easy.
(Click the picture to view and slide it over)