Throwers 10 Program

  • Last updated Aug. 27, 2015

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Image source: pitcherlist.com

In order to enjoy a healthy pitching career, it is vey important to keep your shoulder in prime condition. There is a set of shoulder exercises called the Thrower’s 10 which all pitchers should consider doing. In order to do these exercises, you will need a set of elastic bands which can be found at your local sporting goods store.

Credit for these exercises goes to www.asmi.org.

1) Diagonal pattern D2 extension: 
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During the motion, lead with your thumb.

2) Diagonal pattern D2 flexion:
Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees and palm facing backward. After turning palm forward, proceed to flex elbow and bring arm up and over the uninvolved shoulder. Turn palm down and reverse to take arm back to starting position. This exercise should be done in a controlled manner.

3) External rotation at 0 degrees abduction:
Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of the tubing is fixed to a stationary object. Pull out with arm, keeping elbow at side. Return tubing slowly and in a controlled manner.

4) Internal rotation at 0 degrees abduction:
Standing with elbow at side, fixed at 90 degrees and should rotated out. Grip tubing handle while other end of tubing is fixed to a stationary object. Pull arm across body, keeping elbow at side. Return tubing slowly and controlled.

5) External rotation at 90 degrees abduction:
Stand with shoulder abducted 90 degrees and elbow flexed 90 flexed. Grip tubing handle while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return tubing and hand to start position.

6) Internal rotation at 90 degrees abduction:
Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow bent 90 degrees. Keeping shoulder abducted, rotate shoulder forward, keeping elbow bent at 90 degrees. Return tubing and hand to start position.

7) Shoulder abduction to 90 degrees: 
Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches 90 degrees (shoulder level). Hold 2 seconds and lower slowly.

8) Scaption, internal rotation:
Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in front of body. Do not go above shoulder height. Hold two seconds and lower slowly.

9) Prone horizontal abduction (netural)
Lie on table, face down, with involved arm hanging straight to the floor, palm facing down. Raise arm out to side, parallel to floor. Hold 2 seconds and lower slowly.

10) Prone Horizontal Abduction (Full External Rotation, 100 degrees Abduction)
Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up (hitchhiker position). Raise arm out to the side slightly in front of shoulder, parallel to the floor. Hold 2 seconds and lower slowly.

11) Press-Ups
Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down and fingers pointed outward. Hands should be placed equal with shoulders. Slowly push downward through the hands to elevate your body. Hold the elevated position for 2 seconds and lower slowly.

12) Prone Rowing 
Lying on your stomach, with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell as high as possible. Hold at the top for 2 seconds, then slowly lower.

Doing these exercises on a daily, or every other day basis will help your shoulder remain in prime condition throughout the season. These exercises support the small muscles in the shoulder which help stabilize the joint, preventing injuries.

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