Dana Sorensen and Jono Green demonstrate nearly 40 foundational exercises for pitchers to develop strength, mobility, and stability they need to compete on the field.
The first 3-week cycle is designed to focus on teaching foundational movement patterns that will be used in more complex lifts in the next cycles. The emphasis on these first weeks is to learn how to hinge the hips, activate the glutes, activate the anterior core, find rotary stability, learn scapular rhythm, and work on gaining some mobility in ankles, thoracic spine, and shoulders. Overall these 3 weeks will focus on stabilizing and controlling sagittal plane and frontal plane movements.
This 3-week cycle is great for both in season and off-season training. It can be performed by any level athlete and repeated multiple times a week.
Weeks 4 -6 are going to build on those foundational movement patterns by progressing through a variety of methods; we will begin to add load (resistance) to those initial movement patterns, as well as add difficulty by moving to single leg and single arm work. Additionally, we will also begin to add rotational movement patterns, utilizing equipment such as medicine balls and RMT Club to learn to rotate the shoulders, thoracic spine, and hips. This 3 – week cycle will feature increased load in sagittal and frontal plane movements and an introduction to transverse plane movements with moderate speed. Weeks 4 – 6 can be performed in both in season and off season and is only recommended for athletes that have a high proficiency in the exercises performed in weeks 1 – 3.
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
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