4-Week Program Increases Velocity
in Youth Baseball Players
January 6, 2011
(Click here for a 2-page .pdf of this newsletter)
A study released in December 2010:
Put 2 groups of baseball players 11-15 years of age into 2 groups:
- No program at all
- 75 minutes/day, 3 days/week of:
- 10 minute warm-up (stretching, arm circles, wrist exercises
-
30 minutes of elastic tubing exercises (1 set of 25 reps for 17 different exercises)
- 30 minutes of throwing that consisted of:
- 5-minute warm-up throwing at 50 feet
- 15 minutes of Pivot Throws (5 minutes each at 60, 75, and 100 feet)
- 10 minutes of Long Toss
- (13-15 year old group threw no further than 150 feet)
- (11-12 year old group threw no further than 125 feet)
- 5 minutes of cool-down stretching
Why Do I Believe Velocity Increased?
The best part of the tubing exercises was the emphasis on the "negative" part of each exercise, called the "eccentric phase":
The eccentric phase is the most ignored yet perhaps most important way to train the throwing shoulder.
Of the tubing exercises showed in the study, the 5 I would most recommend are:
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Dr. Arnold!
