5 Steps To A Successful Offseason
August 1, 2012
(Click here for a 2-page .pdf of this newsletter)

Step #5 – Get enough protein

A 2010 paper:

States how protein keeps you healthy:

The current recommendations:

So a 150-pound ballplayer needs at least 102 grams of protein per day
(150 pounds / 2.2 = 68.1 kilograms x 1.5 g/kg body weight = 102 grams)

Step #4 – Improve Your Rotator Cuff with 1 exercise

Nothing produces a healthy rotator cuff better than jumping rope.

There are 3 stages of jump rope progression:

1. Regular jump rope for eye-hand coordination, footwork, agility and posture

2. Weighted jump rope to help strengthen your rotator cuff by as much as 55% in 12 weeks:

3. 5-lb heavy sand rope for strength and explosion.

Step #3 – Take 1 month off from all organized activities

To benefit mental recovery as well as physical recovery.

Step #2 – Play different sports to become a better athlete

Step #1 – No throwing for 3 months

As of June 2012, the American Sports Medicine Institute has 10 recommendations for injury prevention.

Their #2 recommendation:

Questions About This Newsletter?
Call (631-352-7654) or Email (PitchingDoc@msn.com)
Dr. Arnold!