Pre-Throwing Routine

At the end of the day, too many young baseball players "throw to warm up" vs "WARM UP to throw". Minimize your acute injury risk, stay healthier for longer periods of time, and optimize your performance by having a purpose with your throwing routine. Your pre-throwing routine should check several boxes and "RAMP" the body. RAMP meaning

Raise - body temperature, heart rate,

Activate - muscles involved in acceleration/deceleration of throwing, muscles around the scapula (shoulder blade), and create stability in various joints via muscle activation, and the

Mobilize - Increase range of motion in various joints: T-Spine (mid/upper-back), shoulder, hips, ankles

Potentiate - get your nervous system ready to compete aka plyoballs, long-toss, jumping, sprinting, etc.


Here's a throwing routine that can be used by any baseball/softball player prior to practice or games:


Self-Myofascial Relase aka Tissue Quality

Foam Rolling: 2-3 Trips

• Lats

• Quads

• Mid-back

• Hamstrings

• TFL

• Hip flexors

Baseball or Lax Ball: 10-30 Seconds

• Pecs

• Posterior Cuff

• Calves

• Glutes

• Mid to Upper back

Stick Roller - 10-30 Seconds

• Forearms

• Biceps

• Triceps


Dynamic WUP

1. All Four’s Belly Lift - 1-2 sets x 3-5 breaths

2. Supine Bridge Walkout - 1 set x 6-10 reps

3. Bretzel 1.0 - 1 set x 8-10 reps/side

4. Seated 90/90 Hip Switch - 1 set x 3-5 reps per side

5. Kneeling Adductor Stretch + Extension Rotation - 1 set x 6-8 reps/side

6. Hi Plank Shoulder Taps + Reach - 1 set x 8-10 per side

7. Inchworm or Reverse Inchworm - 1 set x 5-6

8. Wall Slides w/Lift-Off - 1x10

9. Complete Spider-Man Lunge - 1 set x 10-15yd

10. High Knee Pull Hold to Lateral Lunge w/Overhead Reach - 1 set x 5-6 per side

11. Reverse Lunge w/Overhead Reach - 1 set x 4-6 per side

12. Half Kneeling External Rotation ISO Lift-Offs - 4x5 Sec ISO Hold


Band Activation

J-Bands / Bands (Live Pitching Days)

1. Rotational Row - 1-2 sets: 5-6 reps

2. Split Stance Tricep Extensions: 1 set x 6-10 reps

3. Split Stance Pec Flys: 1 set x 6-10 reps

4. (R.Foot Forward) 90/90 External Rotation: 1 set x 6-10 reps

5. (R.Foot Forward) 90/90 Internal Rotation: 1 set x 6-10 reps

6. Left Stance Y’s: 1 set x 5-8 reps

7. Left Stance T’s: 1 set x 5-8 reps Left Stance Row/Rotate/Press: 1 set x 5-8 reps


J-Bands / Bands (Non-Pitching Days; Post Warm Up)

1. Rotational Row - 1-2 Sets: 5-6 reps

2. Split Stance Tricep Extensions: 1-2 sets x 8-15 reps

3. Split Stance Pec Flys: 1-2 sets x 8-15 reps

4. Left Stance (R.Foot Forward): 90/90 External Rotation: 2 sets x 8-12 reps

5. Left Stance (R.Foot Forward): 90/90 Internal Rotation: 2 sets x 8-12 reps Left Stance Y’s: 1-2 sets x 8-15 reps

6. Left Stance T’s: 1-2 sets x 8-15 reps

7. Left Stance Row/Rotate/Press: 1-2 sets x 6-12 reps


Happy gains,

Connor

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