Welcome to the OFF SEASON CONDITIONING PROGRAM FOR PITCHERS/THROWERS PLUS VELOCITY ENHANCEMENT
The “ PROGRAM” is personally designed for each individual baseball/softball pitcher or position payer based on his functional strength, age, body type, arm speed and throwing velocity.
The purpose of the program is to reduce GIRD (Glenohumeral Internal Rotation Deficit) and increase range of motion and balance of the throwing shoulder through the strengthening of accelerator / decelerator muscles, producing front side / back side strength parity, increasing stability and mobility of the shoulder capsule and upper back, improving flexibility and developing improved arm speed.
Through the use of multiple weighted implements, the athlete participates in a 10 week program performed three times per week. The program is performed on a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday schedule with each session taking approximately 60/90 minutes.
Participants in the program can begin at age 12, as long as they have good functional strength. The “PROGRAM” is an intense workout and will require a sincere desire to improve and dedication to performing the program properly, with 100% effort, in order to assure the anticipated results. Each session will consist of three parts; dynamic warm up, “PROGRAM” workout and a closing exercise to begin the recovery process. This program is not for the passive athlete, but for the athlete who is interested in improving his health, strength and overall performance for the long term. To date, there have been approximately 5,000 participants in the program with no injuries as a result of the protocols used.
Thursday, November 1st 6-8:30
by Monday -Workout assignment and Weighted balls assigned.
Thursday, Dec 6th 7:30-9 Mid Term
Final Exit testing - Thursday, Jan 10th 7:30-9
Links listed below are in writing for quick reference:
The videos below explain the following:
Dynamic warm up (Completed Daily)
Demonstration of the holds and throws in order
The customized workout (completed 3 times per week-see video for details) Ex. Monday full workout- Wed. holds only workout- Friday full workout
Dumbell exercises for recovery (Completed Daily).