BASEBALL
WEIGHT PROGRAM
UPPER
BODY
1. Arm circles
2. push-ups with arm extension to
side
3. diamond push-ups
4. back press
5. shoulder raises
6. dips
7. pull-ups
CORE
1. Curl ups
2. Leg elevated curl-ups
3. bicycle crunches
4. rotation crunches
5. back raises
LEGS
1. walking fence squats or hills
2. calf raises
AGILITY
1. Ladder drills
2. Cone Drills Drills
3. Hills
PHASE 1 (WEEKS 1-5
- Relaxed pace
- Good form
- Done to fatigue
PHASE 2 (UNTIL 5 WEEKS PRIOR
TO START OF SEASON)
- Timed pace (30 seconds to 1 minute)
- Explosive movement with perfect form
PHASE 3 (5 WEEKS PRIOR TO
SEASON)
- Timed pace (30 seconds)
- Explosive movement with perfect form
Shoulder Training Program
for Baseball
-ROB GARRETT
The
following exercises should be preceded and followed by proper stretching. Each of the exercises should be performed
with a maximum of three pound weights. Exercise tubing or bands work the
best. All exercises should be performed
slowly, with proper form. If you
feel pain, reduce the weight; if pain persists, stop!
I) Rotations: (2 or 3
sets of ten repetitions)
Internal
-Face away
from resistance.
-Hold arm
out to side
-Keep elbow
bent at a 90 degree angle (at shoulder height).
-Hold elbow
stationary and rotate arm forward then return to starting position.
External
-Face
toward resistance
-Hold arm
out to side
-Keep elbow
bent at a 90 degree angle (at shoulder height).
-Palm faces
floor.
-Hold elbow
stationary and rotate arm backward then return to starting position.
II) Diagonals (2 or 3 sets of ten repetitions)
-Pull the
resistance band at a diagonal from throwing position to opposite leg.
-Reverse the process
and pull the bad from the leg to the throwing position.
III) Shoulder Abduction: (2 or 3 sets of ten repetitions)
-Arm
straight out to side.
-Thumb
points parallel to ground.
-Keep arm
straight (do not bend the elbow).
-Lower arm
to side then slowly return to shoulder height.
IV) Press-ups (2 or 3 sets of ten repetitions)
- Sit on a
chair and push the hands down and raise your body up for 2 seconds and then lower.
V) Bent over row
- Bend at
the waist and let the arm hang down
- Pull the
elbow up
VI) Arm extensions (2 or 3 sets of ten repetitions)
- Extend
the arm away from the resistance
- Limit the
movement of the elbow
VII) Back press
- Sit
against a wall and raise that arms up and out and press back for 20 seconds.
- This may
also be done lying on the ground.
VIII) Push ups
American
Academy of Orthopedic Surgeons. Athletic
Training and Sports Medicine. 1991.
Barber,
Dan. "Shoulder and Elbow Training
for Baseball." National Strength
and Conditioning Assoc.. 1995.
Jobe,
Frank M.D.. "Shoulder and Arm
Exercises for Baseball Players." Centinela Hospital Medical Center,
1983.
Wolin.,
Preston M.D. “Shoulder 101” Hardball 2010.
OFF-SEASON THROWING SCHEDULE
ACTIVITY FREQUENCY
POSITION PLAYERS:
LONG
TOSS 2-3
TIMES PER WK.
(ONCE WARMED UP PROPERLY – THROWS
SHOULD BE MADE ON A LINE OR SLIGHT ARC.
BOUNCE IF NEEDED, BUT DO NOT RAINBOW THROW HIGH IN THE AIR.
PITCHERS:
LONG
TOSS 2-3
TIMES PER WK.
(ONCE WARMED UP PROPERLY – THROWS
SHOULD BE MADE ON A LINE OR SLIGHT ARC.
BOUNCE IF NEEDED, BUT DO NOT RAINBOW THROW HIGH IN THE AIR.
PITCHING 1-2 TIMES PER WK.
(2
DAYS BETWEEN)
IF YOU ARE ABLE TO PITCH TWICE PER
WEEK:
FIRST DAY AT 60-65% (35-40 PITCHES) FOCUS ON BALANCE
AND FORM. SECOND DAY AT 75-80%
(20-25 PITCHES) FOCUS ON LOCATION.
IF YOU ARE ONLY ABLE TO PITCH ONCE
PER WEEK:
25 PITCHES AT 60-65% (FOCUS
ON BALANCE AND FORM), AND 15 PITCHES AT 75-80% (FOCUS ON LOCATION.)
IF YOU ARE PITCHING
ON THE SAME DAY AS LONG TOSS, ALWAYS PITCH FIRST.
WARM-UP
FIRST AND ICE AFTER!!!!
