Off-season Conditioning, Part 2: The Exercises
September 22, 2011
(Click here for a 4-page .pdf of this newsletter)
Following up on my Part 1 Newsletter describing your "Training Toolbox", now for the exercises to do with those tools:
Exercise #5: Push-Ups
The best total upper body strength exercise for building chest, core, and core strength all at once. Be sure to
- Have the hands shoulder-level AND just wider than shoulder-width
- Contract the Glute Muscles to help keep the body level and help core contraction
When doing push-ups, go down to a count of "2" and the raise to a count of "1".
Exercise #4: Basketball Wall Throws
One of the most important positions during the throw/pitch is getting the throwing shoulder into correct position at the moment of the throw called the "late cocking phase":
You can do this by standing 6 inches from a wall with a basketball:
Keeping the elbow shoulder high AND bent at 90 degrees while rotating around the shoulder and throwing the basketball against a wall, 25 repetitions at a time.
Exercise #3: Plyometric 3-Lb Med Ball Exercises
A 2007 study found 3-lb med ball exercises (including the 4 exercises below):
for 8 weeks in this format:
increased velocity by 2 mph (83 to 85 pm) compared to a 0.27 mph increase in the control group.
Exercise #2: Lunges / 1-Leg Lunge Extensions
Research like this 2011 study continue to show the need for hip strength in producing consisting throwing mechanics:
So here is a great exercise to do with a 10-lb medicine ball EXCEPT HOLD ON TO THE BALL:
Exercise #1: Weighted Jumping Rope
While a regular jump rope is crucial at a young age for maintaing eye-hand coordination, agility, and proper posture, a weighted jump rope gets your shoulder stronger.
A 2011 study found 3 minutes of weighted jumping rope (done in 3 1-minute sets per day) for 12 weeks can increase your rotator cuff external rotation strength by 55%!
Have a Question About This Newsletter?
Email (PitchingDoc@msn.com) or call (631-352-7654) Dr. Arnold!
