By Nunzio Signore (BA, CSCS, CPT, NASM, PES, FMS)
Too many pitchers at all levels either (a) treat their warm-up and cool-down routine like a hassle or (b) simply don’t do it properly. The pre-throwing arm care program below is meant to provide you with a comprehensive protocol similar to that being done by top professional ball players. A proper program and arm care for pitchers before a game should take 20-25 minutes before you pick up a ball. It’s in six parts as follows:
- Breathing / Reset
- Foam Rolling
- Band Activation
- Decel / Posterior Cuff Activation
All you need is the right equipment. Since every athlete is different, I designed this program to cover all the bases. Feel free to click each exercise for a “how to” video on proper form.
1. Breathing / Reset
2. Foam Rolling
4. Band Activation
6. Decel / Posterior Cuff Activation
- Reverse Throws (2 x 10, select 1 or 2lbs. as appropriate, throwing arm only)
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