The Throwers Ten Exercise Program and the Overhead Athlete

The Throwers Ten Exercise Program was originally designed with 10 exercises to target strengthening for injury prevention in baseball pitchers, however has evolved as a more robust program that is beneficial to other overhead athletes. The exercises included in this program were specifically chosen as they are able to be completed outside of a gym. There is minimal exercise equipment needed and therefore allows the athlete more freedom to complete this strengthening program at home or as part of a warm-up. This exercise program would be an excellent place to start strengthening muscle groups in the shoulder in order to prevent injuries when competing in overhead sports.

Goal: To improve the strength, power, and endurance of the shoulder complex needed for the throwing or overhead athlete

Exercises:

1A External Rotation at 0 deg Abduction

Stand with the involved elbow bent at 90 deg and tuck at your side. Grip the resistance band handle while the other end of the band is fixed to a stationary object. Pull your arm outwards while keeping your elbow at your side. Return to the starting position slow and controlled.

1B Internal Rotation at 0 deg Abduction

Stand with the involved elbow bent at 90 deg and tuck at your side. Grip the resistance band handle while the other end of the band is fixed to a stationary object. Pull your arm inwards across your body while keeping your elbow at your side. Return to the starting position slow and controlled.

2A External Rotation at 90 deg Abduction

Stand with the involved elbow bent at 90 deg and away from your body (abducted). Grip the resistance band handle while the other end of the band is fixed to a stationary object straight ahead of you. Pull your arm backwards while keeping your elbow bent at 90 deg. Return to the starting position slow and controlled.

2B Internal Rotation at 90 deg Abduction

Stand with the involved elbow bent at 90 deg and away from your body (abducted). Grip the resistance band handle while the other end of the band is fixed to a stationary object straight behind you. Pull your arm forwards while keeping your elbow bent at 90 deg. Return to the starting position slow and controlled.

3A Scaption “Full Can”

Using a small hand weight or dumbbell, stand with your elbow straight and thumbs up. At a 30 deg angle in front of your body, lift your arm until shoulder level. Pause at the top and slowly lower to return to the starting position.

3B Abduction to 90 deg

Using a small hand weight or dumbbell, stand with your elbow straight and thumbs up. Lift your arm to the side until shoulder level. Pause at the top and slowly lower to return to the starting position.

4 Sidelying External Rotation

Using a small hand weight or dumbbell, lie on your side with the involved side up. With your elbow bent at 90 deg and tucked at your side, raise your hand towards the ceiling. Pause at the top and slowly lower to return to the starting position.

5A Prone Horizontal Abduction “T”

Using a small hand weight or dumbbell, lie face down. Raise your arm straight out to the side and parallel to the floor, creating a T. Pause at the top and slowly lower to return to the starting position.

5B Prone Horizontal Abduction “Y”

Using a small hand weight or dumbbell, lie face down. Raise your arm to the side slightly in front of the shoulder and parallel to the floor, creating a Y. Pause at the top and slowly lower to return to the starting position.

6 Prone Row

Using a small hand weight or dumbbell, lie face down with your arm hanging over the side. Raise your arm with your elbow bending to bring the dumbbell as high as possible. Pause at the top and slowly lower to return to the starting position.

7 Prone Row with External Rotation

Using a small hand weight or dumbbell, lie face down with your arm hanging over the side. Raise your arm with your elbow bending to bring the dumbbell as high as possible. Then rotate the shoulder to bring the dumbbell upwards and level with the table. Pause at the top and slowly lower to return to the starting position.

8A Wrist Extension

Using a small hand weight or dumbbell, support the forearm with the palm facing down. Raise the weight as far as possible. Pause at the top and slowly lower to return to the starting position.

8B Wrist Flexion

Using a small hand weight or dumbbell, support the forearm with the palm facing upward. Raise the weight as far as possible. Pause at the top and slowly lower to return to the starting position.

9 Elbow Pronation and Supination

Using a small hand weight or dumbbell, support the forearm with the palm facing down. Roll your wrist to palm up position. Pause at the top and slowly lower to return to the starting position.

10A Diagonal Pattern D2 Flexion

Standing on the resistance band with the opposite foot, grip the resistance band with the involved hand at your opposite pocket. Raise the arm up, overhead, and diagonally. Pause at the top and slowly lower to return to the starting position.

10B Diagonal Pattern D2 Extension

Standing on the resistance band secured to a stationary object above your opposite side, grip the resistance band with the involved hand at your opposite shoulder. Pull the arm down and diagonally. Pause at the bottom and slowly return to the starting position.