Plan for getting back to full strength pitching:
Today 9/22/17:
Continue exercises:
Wall Squats
Shoulder blade Pull Down exercise
pitching motion coordination training exercise
all stretches if you can
Green Theraband exercises
CORE EXERCISES
hold exercises:
cross body and row theraband exercises (trying to consolidate your program to make sure you can get everything in)
Additional exercises:
standing-on-one-leg exercise, no hands, 30 sec to 1 min on both sides
Throwing Program:
use CALENDAR below at bottom of page. handout given as well.
very important to stick to your program!!! lets get you back to baseball!!!
30 sec to 1 min no hands, switch and do the other leg, repeat 2 times, 2-3/day
Keep feet out to take stress off knees from going to far out. Perform 10 reps with good form x2-3/day.
Core exercise with both knees up. Make sure core is activated before knees come up. 10 reps 2-3/day.
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)
Be sure to just contract the shoulder blades together.
15-20 reps
x3/day
Pull down shoulder blade towards you opposite back pocket.
Hold for a few seconds and relax.
Repeat 15-20 Reps x3/day
Hold for 20 min x3/day or total of 60 min per day
Place "rolled of towel" like above. Start a little higher, let back stretch like above for few minutes, then place "roll" one segement down towards your tail-bone. Do at 4 or 5 levels, each for a few minutes. 5-10/day if able.
Hold for few minutes x5-10/day, be sure to "set" sholder blade.
Be sure to "set" shoulder blade first before outward rotational exercise begins. Put in Theraband in a shut door, keep elbow in, "set" shoulder blade, and perform outward rotation. 15-20 reps x3/day. "Good Form!"
Same as above, now just inward instead. "Set" shoulder blade again, the inward rotation. 15-20 reps x3/day.
Coordination Pitching Exercise (didn't have a good pic for this one). 30-40 reps x3/day
Suggested to just do the side motion and to not point two towards the "plate" for now.
Groin Strech 1 min hold, 10 times per day
Trap Stretch 1 min hold 10 times per day, no "pain pain", just a "nice discomfort"