Not Just Playing Catch
Conditioning for the upcoming baseball season is more than just playing catch. Getting your body ready for the rigors of baseball is as important as throwing the ball. Baseball, specifically overhead throwing, places significant demands on the baseball player, especially the pitcher. Shoulder and elbow injuries are common. A pre-season conditioning program is important in preventing various injuries.
Pre-season conditioning, designed to address the entire body, should begin six to eight weeks before the season begins. Include the following components in your program: cardiovascular, flexibility, total body strengthening and an injury preventive rotator cuff program.
Frequency and intensity are important. Strength and flexibility are improved when exercising a body part two to three times per week. Allow your muscles to rest with a recovery period of at least 24 hours. When working the rotator cuff, use low weight and high repetitions (15-25 per set).
Pay specific attention to the back of the shoulder, which is responsible for slowing down the arm once the ball is released. This is considered the most violent phase of throwing. Proper flexibility can help prevent injuries to the shoulder. Stretching these areas can be done in several ways. Stretch after a light warm-up.
Assisted Shoulder Adduction
Using your opposite arm, pull the throwing arm across your body diagonally as shown. Hold this stretch for 15 seconds.
Posterior Shoulder Stretch
Lie on back; arm at 45° angle, elbow at 90°. Apply pressure to back of wrist. Hold for 15 seconds.
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