Exercises for Pitchers

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Exercises to prevent injury

Exercise to strengthen the medial deltoid and rotator cuff

Figure 1   Source: My Shoulder Hurts.info. 7 July 2007 <http://myshoulderhurts.info/shoulder/wp-content/uploads/2009/02/external-rotation-tband.jpg>.

The photo listed in figure 1 shows the use of bands which help strengthen and warm up the muscles of the rotator cuff. Lateral movements while keeping the elbow stationary is very effective.


Exercises for Developing the Elbow
Forearm exercises Starting position Pronation position of forearm exercise Supination position of the forearm exercise

Figure 2  Source: NISMAT. 9 September 2009 < http://www.nismat.org/ptcor/tennis_elbow/index.html#new >

The photo in figure 2 shows exercises that strengthen the forearm muscles. This exercise can be used to prevent "tennis elbow" and help strengthen the UCL ligament.


The following is a sample warm-up prior to pitching:

Slow Wind Sprints (From Center Field to Left Field or Equivalent)
6 Total Sprints (Working Slow to Faster Progression)
UCL Band Exercises  (see Figure 1)
 5 Sets (Light to Moderate)

The following is a link to the Web Page Diagram for Assignment 1-3. Please note this is in a Microsoft Word format.

Coach Carter's Web Page Design Diagram