Elevate Your Game and Enhance Your Arm Care with this Series from Dr. Ben Haefner, Performance Physical Therapist at R2P! This routine will focus on Preparation, Training, and proper Recovery to make sure you are Ready 2 Perform on the Diamond this Season!
RAISE THE BAR WITH US
PREPARATION
DYNAMIC WARM-UP
This Warm-up should be utilized before practice or pre-game batting practice & infield/outfield work.
- Spot Jog x30 sec
- Jumping Jacks x30 sec
- Forward Skip + Arm Circles x90 feet
- Tall Shuffle + Arm Swing x90 feet
- Inchworm x5
- Reverse Lunge + Rotate x5 each
- Lateral Lunge + Reach x5 each
- Double Leg Dissociation Pogo x 30 contacts
- Power Skip 2x3 each
- Alternating Split Jumps x5 each
- Skater Jumps x5 each
- Push-Up Start - Build Up Sprint 2x90 feet
- ½ Kneeling Lateral Start - Build Up Sprint 2x90 feet each
- 180 degree Hip Turn Start - Build Up Sprint 2x90 feet each
BANDED THROWING WARM-UP
Add this simple band routine which can be utilized as a warm-up before throwing. Perform 5 reps of each movement in the order shown. This should be completed after general dynamic warm-up to ensure body is warm.
- Overhead and Lateral Reach - band assist
- Banded Tricep Extension
- Banded I to T
- Banded punch
- Banded fly
- Banded row
- Banded Y
- Banded T
- Banded row to external rotation
- Banded external rotation (0 degree abduction and 0 degree flexion)
- Banded external rotation (0 degree abduction and 90 degree flexion)
- Banded internal rotation (0 degree abduction and 0 degree flexion)
- Banded internal rotation (0 degree abduction and 90 degree flexion)
TRAINING
These videos below detail some of the important focus areas when training for baseball; including strength, power, and arm care considerations. Strength training exercises should be performed 3-4 sets for 8-10 repetitions. Power training exercises should be performed with max intensity and a focus on moving fast - 2-3 sets of 4-6 repetitions.
POWER
- Medicine Ball Shot Put Throw
- Medicine Ball Scoop Throw
- Supine Medicine Ball Throw
- Banded Punch
- Landmine Push Press
- Approach Vertical Jump
- Rotational Broad Jump
- Skater Jump
ARM CARE
- Feet Elevated Down Dog x10 reps
- Single Arm Serratus Wall Slide x10 reps
- Chest Supported Y Raise x15 reps
- Side-lying T Raise x15 reps
- Banded 90/90 Y slide x10 reps
- Knee on Elbow External Rotation x8-10 reps
- Banded 90/90 External Rotation x15 reps
- Banded 90/90 Internal Rotation x15 reps
- Zottman Curl x8-10 reps
- TRX Tricep Extension x10-12 reps
- Suitcase Carry x max time
- Claw Grip Carry x max time
- Resisted Ulnar Deviation x15 reps
- Resisted Pronation/Supination x15 reps
SOFT TISSUE
Dr. Ben demonstrates some self myofascial release techniques to kickstart recovery and keep the soft tissues of the shoulder and arm loose!
- Posterior shoulder pin/stretch
- Latissimus dorsi pin and stretch
- Pectoralis pin and stretch
- Tricep smash
- Bicep smash
MOBILITY
Add these mobility exercises targeted at restoring access to important ranges of motion crucial to overhead movement. These are great to perform the day after an intense throwing day.
- ½ kneeling PVC extension
- Levered thoracic spine extension
- Open book sunrise
- Eccentric pullover
- Anchored rollover pec stretch
POSITIONAL CONTROL
After increasing tissue extensibility and restoring range of motion access, it is important to own these positions. Here are some great options to increase end range control of your shoulder range of motion!
- Prone 90/90 External Rotation lift
- Prone T lift
- Prone Overhead External Rotation lift
- Wall Chest Pop
- Long lever Banded External Rotation
- Arm bar cork screw
WHEN SHOULD I SEND MY ATHLETE TO PHYSICAL THERAPY?
Working hand in hand with your Athletic Trainers, parents and coaches should consider consulting a physical therapist for their youth athlete when the individual is experiencing pain, swelling, or decreased/painful movement. All of these items can then lead to a decrease in normal ability to perform daily activities or sport participation. Not only do PTs treat injury but they are movement specialists and can help determine areas of your body that may be limiting your performance. Here are some instances to consider consulting a PT:
- A new injury that occurred during an activity, often a sprain or strain
- A pain that has developed over time with no specific incident and causes discomfort during or after activity
- A constant reoccurrence of a minor injury that only slightly limits participation (ie. reoccurring ankle sprains)
- Concussion or head injury with lingering symptoms
- Post-operative care
- Inability to feel recovered after a series of practices or games
- Flexibility limiting every day activities or performance
- Seeking a movement assessment to learn areas of limitation that may contribute to future injury
Athletic trainers and physical therapists have similar roles in regard to management and treatment of sport injuries. Both physical therapists and athletic trainers work to prevent, evaluate, and rehabilitate injuries, working together, along with Strength & Conditioning staff, to ensure a safe return 2 play.
ALL MAJOR INSURANCES ACCEPTED
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E-BOOKS & GUIDES
Check out these free resources and educational material from ACL Programs and Concussion Care, to Female Health and other Sport Specific Videos.
BE READY 2 PERFORM!
Rehab 2 Perform is a Fitness Focused Physical Therapy & Sports Rehab Company with locations throughout the DMV.
Through an Evidence Based and Modern Approach to Physical Therapy, R2P serves the Active Adult, Competitive Athlete, and those looking to be more Active by focusing on movement, functionality, and not necessarily on pain. We will have you Ready 2 Perform!
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