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Here is a sample recommendation for some in-season work to help you keep from getting injured and to keep you in top form. In order to give you the edge over your competition.
This schedule is based on a 5 day pitching rotation.
Throwing during the season
Day 1
Game day
Overall body flexibility program; emphasis on legs and trunk
Shoulder exercise program; one set 10 repetitions with 3-pound weight
Shoulder stretching program Easy jog of 50 to 60 yards, five to seven times;
sprints 70 percent at a distance of 60 to 90 feet
Light tossing
On-mound game preparation Game
Milk down and/or ice throwing extremity
Fluid replacement, primarily water
Diet: restore energy supplies
Day 2
Day after game
No throwing off mound; may long toss 5 to 10 minutes
Overall body flexibility program Overall body
strength program Long-distance running
Shoulder exercise program: one set of 25 repetitions at regular
workout weights of 3,5,8 pounds
Day 3
Throw on the side (bull pen)
Shoulder flexibility program
Easy jogging Light warm-up tossing
On the mound work with pitching coach, 10 to 15 minutes
Running program: distance and spints Shoulder exercise
routine: normal workout Milk down and/or ice
Day 4
Day before start
Overall body flexibility program Overall
body strength program Overall body
conditioning program Shoulder exercise
program: normal routine
Day 5
Game day, repeat Day 1
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