Which Pitching Workout Exercises To Avoid Which Could Lead To Injury
by Dick Mills on July 23, 2009
Most coaches tell high school and college pitchers to just hit the weight room to get bigger and stronger. Because there is a lack of general education by coaches about how pitchers should condition, many high school and college pitchers end up getting injured...whether it's rotator cuff or labrum shoulder injuries.
Parents should also be aware of these exercises to avoid when they hire a personal trainer for their sons during the off-season.
Here are some general guidelines that we use to help pitchers avoid weight room injuries.
Here is a short list of exercises to avoid:
1. Bench press -UNLESS it is done on a physio ball with dumbbells so
that the scapula is able to retract
2. Military press
3. Lat pulls behind the neck- must pull in front
4. Cleans or any other power lifts
5. Dips
6. Pull ups
Generally a pitcher should not do any arm exercises where he cannot see his hands. This tip was given by a top orthopedic surgeon at one ASMI's Baseball Injuries Seminars. It may help prevent rotatator cuff injuries.
Squats should be done 1 legged to enhance the proprioception and train the neuro-muscular system. Pitchers move from one leg to the other. There is nothing in a two-legged squat that will provide a
benefit for a pitcher.
The warm up should be dynamic (moving) not static. Static stretching prior to pitching has proven to increase the risk of injury and reduce pitching velocity.
The key to a properly conditioned pitcher is a strong core , strong glutes and strong and flexible hips. Heavy leg press tightens up the hips as does heavy two legged squatting. Hamstrings need to be worked in the eccentric plane so they can stay elastic enough to take off off the mound.
Heavy arm lifting many times causes tendonitis in the arm - mostly ulnar side. Because the bicep is the decelerator in pitching it needs to be able to lengthen and heavy bicep lifting does not allow this.
Since 1999 we have focused on having our clients use our Conditioning The Pitcher For Power DVD's that teaches pitchers of all ages - from 9-21 how to be more explosive while reducing the risk of injury so they are fit to pitch once the baseball season begins. http://www.pitching.com/products/
