Click here to download PDF

Sports Conditioning for the Throwers Shoulder

This program has been developed to provide a comprehensive guide to the conditioning of the shoulder for throwing sports.  Following a specific program of exercises for the shoulder, on a year round basis, will help to reduce the risk of injury to the shoulder joint in throwing sports.
 
An effective shoulder and throwing conditioning program should be focused on providing exercises and drills to develop coordination, strength, speed, power and control in the shoulder joint muscles.  In addition to the development of strength in the shoulder muscles, drills to enhance and train the high speed and force necessary for high performance throwing are critical for consistent performance and injury prevention
 
Five components of the shoulder training program:
1. Warm-up
2. Flexibility and stretching
3. Shoulder and elbow strengthening
4. Plyometric training
5. Position specific throwing
 
Keys to success in training:
1. Focused effort and concentration when training
2. Always use proper form and technique
3. Quality workouts on a consistent basis
4. Avoid over-training
 
Stretching Program
 
• Stretching should always be preceded by a period of warm-up where you increase your body temperature until you are sweating.
• You should slowly assume the stretching position until a comfortable feeling of stretch is felt in the muscle and then held, without further movement, 10 to 15 seconds.
• 3 to 5 repetitions of each stretching exercise should be done, statically holding the stretch for 10 to 15 seconds.  There should be NO BOUNCING or oscillations of the body during stretching exercises.
• Stretching should NOT BE PAINFUL or cause soreness after being done.  Stretching should be done before and after each workout.  Most importantly, always allow time to stretch during the cool-down period after finishing the exercise program.
• Flexibility exercises done in a maintenance program or general fitness program should be done 3 to 4 times per week for 1 to 3 repetitions each.

 

Click here to download PDF