We have heard them all and many more. As players, coaches, parents and fans, we all need to address how we react to sports.
WHAT IS CLASS? THESE ARE SOME IDEAS TO FOLLOW...
* Being a positive role model and example to others as an athlete, coach, fan or parent.
* Accepting the responsibility of passing on to others the "Right Way" to represent yourself.
* Remembering and honoring all those who showed you the way.
* Defeating an inferior opponent without embarassing him/her. Understand that th effort they took to lose may have been as much as you took to win.
* Accepting that sometimes your opponent will play better than you. Never accept losing, but accept losing with dignity.
* Telling an Opponent "Nice Job, Great Game. You played well." and mean it.
* Winning with humility while maintaining your dignity in defeat.
* Being courteous to all players-opponents-fans- parents.
* Treating all members of your team with respect and how you would want them to treat you. Everyone on the team is as important as you are...otherwise there is no team.
* Never quitting. Never quitting. Never quitting.
* Respecting your opponents by being prepared. Anyone can win on any given day if you don't prepare to play the game the way it's meant to be played...100%
* Thinking before you say something "stupid". Don't react...Think first.
* Your appearance - How you dress and how you react. Look good, Play good!
So in essence we all can have class if we want to...
Win with class
Lose with class
"Class" should be the main lesson a coach and parent should be teaching and demonstrateing to the players, not just winning.
YOU ARE NOTHING WITHOUT CLASS...
Sunday, November 30, 2008
Wednesday, November 26, 2008
Head High School Baseball Coaches Job Description
Head Baseball Coaches Job Description
1. Ride the bus to and from the games and supervise players’ behavior.
2. Oversee entire coaching staff.
3. Make “Major” discipline decisions on “All” levels.
4. Set up a list of “Baseball Musts” designed for his way of coaching and for other coaches on the staff to use as reference.
5. Order equipment for program.
6. Develop improvement plans for facilities.
7. Determine who will coach on his staff.
8. Do summer baseball program.
9. Develop off-season programs…Conditioning & Weights.
10. Develop & maintain a Booster club.
11. Attend Booster club meetings.
12. Promote at least one charitable organizations cause once a year. (Funds for…student with cancer, Giving tree, lions club, heritage fest)
13. Be a Laison to the community for baseball teams.
14. Run clinics for local youth.
15. Help take care of baseball fields.
Cut grass, trim base paths, put in clay bricks,
Paint, clean up, drag field, cover areas, Line fields, rake leaves, buy dirt, buy crushed rock, keep fences up to standards, sod areas as needed, seed areas as needed, etc.
16. Promote academics…check grades each quarter/semester… all year long.
17. Inventorying all equipment.
18. Promote other sports with kids in our season and out.
Encourage them to do other activities besides baseball.
19. Promote and help athletes go to college and play whenever possible.
20. Communicate with umpires/opponent on home game rainouts. (Summer)
21. Attend as many clinics as possible to further your knowledge of the game.
22. Attend the IHSBCA monthly meetings when possible and become an involved
member to help promote Illinois High School baseball and your school.
23. Send your school preview books to all interested colleges.
24. Attend National Convention.
25. Control of players and coaches during games.
26. Promote your school with pride and dignity at all times.
27. Communicate as much as possible with the Athletic Director and Coaches.
28. Keep statistics on the Varsity level for school records.
29. Keep constant communication with local papers during the season.
30. Write work orders for field work and follow up on it.
30. Promote the game! Make it Fun!
1. Ride the bus to and from the games and supervise players’ behavior.
2. Oversee entire coaching staff.
3. Make “Major” discipline decisions on “All” levels.
4. Set up a list of “Baseball Musts” designed for his way of coaching and for other coaches on the staff to use as reference.
5. Order equipment for program.
6. Develop improvement plans for facilities.
7. Determine who will coach on his staff.
8. Do summer baseball program.
9. Develop off-season programs…Conditioning & Weights.
10. Develop & maintain a Booster club.
11. Attend Booster club meetings.
12. Promote at least one charitable organizations cause once a year. (Funds for…student with cancer, Giving tree, lions club, heritage fest)
13. Be a Laison to the community for baseball teams.
14. Run clinics for local youth.
15. Help take care of baseball fields.
Cut grass, trim base paths, put in clay bricks,
Paint, clean up, drag field, cover areas, Line fields, rake leaves, buy dirt, buy crushed rock, keep fences up to standards, sod areas as needed, seed areas as needed, etc.
16. Promote academics…check grades each quarter/semester… all year long.
17. Inventorying all equipment.
18. Promote other sports with kids in our season and out.
Encourage them to do other activities besides baseball.
19. Promote and help athletes go to college and play whenever possible.
20. Communicate with umpires/opponent on home game rainouts. (Summer)
21. Attend as many clinics as possible to further your knowledge of the game.
22. Attend the IHSBCA monthly meetings when possible and become an involved
member to help promote Illinois High School baseball and your school.
23. Send your school preview books to all interested colleges.
24. Attend National Convention.
25. Control of players and coaches during games.
26. Promote your school with pride and dignity at all times.
27. Communicate as much as possible with the Athletic Director and Coaches.
28. Keep statistics on the Varsity level for school records.
29. Keep constant communication with local papers during the season.
30. Write work orders for field work and follow up on it.
30. Promote the game! Make it Fun!
Outfield Tips
Outfield Tips
During batting practice shag all balls in your position!
The READY POSITION is one of narrow stance with the weight on the balls of feet and the center of gravity relatively high, so that the outfielder can move quickly in any direction. He must be ready to move rather instantaneously in an unknown direction. You should walk into the ready position.
PRE-PLAY MENTAL PREPARATIONS:1. Determine how the ball bounces off the wall.2. Determine how the ball meets the corner of the fence.3. Say to yourself "EVERY BALL HIT IS GOING TO BE HIT TO ME." Prepare yourself mentally before every pitch. That way you will never be caught on the short end.4. Be alert to each special situation. Always expect the worst so you will be ready. Know what you are doing with the ball on every pitch. a. Know when the bunt is in order. b. Know when the tying or winning run is at bat or on base. c. Know who has exceptional speed. d. Look for changes in sun and wind.5. Study the hitters so you will know who pulls and who hits with power and then play accordingly.
FROM THIS POSITION: a. Read every pitch inside and outside b. Read the bat angle. The hitter will show you where the ball is going. c. Sound will tell you how far the ball is going.
FIELDING FLY BALLS: a. First response is to jerk the head back using inner ear. b. Use the drop step for fly balls over your head then cross step. Drop directly towards the straight line route to the baseball. c. Always run full speed after fly balls. Get under them and wait to catch it. d. Never glide to the ball, or get in the habit of timing your catch. e. Always stand deeper from where you think the ball will land so you are able to turn through the ball when you make the catch. If possible catch the ball going toward infield. f. Time the catch and go into a throwing motion. Set up 6-10 feet behind fly ball when possible. g. Don't get under the ball. Keep the ball to the side angle. h. Lock the ball into the glove. i. On diving catches use the shoulder roll, finish and get the glove up. j. On sliding catches use a pop-up slide technique with your glove to the side. k. Remember the ball will always curve toward the foul line. l. Most outfielders use a very large glove. m. Catch the ball on the throwing side above the shoulder with two hands as the rear foot hits the ground.
FIELDING GROUND BALLS: The key is to break hard on every play. Charge all ground balls, even though it is directly at an infielder and appears to be a sure out. Get in the habit of backing your infielders.
NO PLAY TECHNIQUE: Block ground balls: some coaches have you on your right (left) knee. I prefer to treat it like you’re an infielder…stay in front of it.
INFIELD TECHNIQUE: Always field the ball in front of you. Right handers practice fielding ground balls on the left foot. Charge at full speed until you are ready to make the catch, then THROW (CROW) HOP to get under control. After you have caught the ball off your lead foot, throw by planting your back foot. Stare down low line drives and ground balls.
THROWING: *Always grip across all four seams with your fingers apart. *Always throw overhand with full arm extension. *Right-handers TUCK your glove against your chest when throwing to prevent flying open. *Over-emphasize the follow through when warming up and during infield practice. You'll find this will strengthen your arm as well as make it accurate. *Always hit your cut-off man to prevent further advancement. *Don't worry about where the runners are. Just hit the cut-off man. *Never THROW THROUGH (shortstop) to your infielders. *THROW HOP to target to create momentum and power. (Crow Hop) *After the catch get the meat hand into the glove as quickly as possible. *Be sure that you finish with the chest over the front foot. *With the baseball stopped at the fence, step over the ball - crow and throw. *On the glove side while running hard to cut the ball off - you step over and throw back.
During batting practice shag all balls in your position!
The READY POSITION is one of narrow stance with the weight on the balls of feet and the center of gravity relatively high, so that the outfielder can move quickly in any direction. He must be ready to move rather instantaneously in an unknown direction. You should walk into the ready position.
PRE-PLAY MENTAL PREPARATIONS:1. Determine how the ball bounces off the wall.2. Determine how the ball meets the corner of the fence.3. Say to yourself "EVERY BALL HIT IS GOING TO BE HIT TO ME." Prepare yourself mentally before every pitch. That way you will never be caught on the short end.4. Be alert to each special situation. Always expect the worst so you will be ready. Know what you are doing with the ball on every pitch. a. Know when the bunt is in order. b. Know when the tying or winning run is at bat or on base. c. Know who has exceptional speed. d. Look for changes in sun and wind.5. Study the hitters so you will know who pulls and who hits with power and then play accordingly.
FROM THIS POSITION: a. Read every pitch inside and outside b. Read the bat angle. The hitter will show you where the ball is going. c. Sound will tell you how far the ball is going.
FIELDING FLY BALLS: a. First response is to jerk the head back using inner ear. b. Use the drop step for fly balls over your head then cross step. Drop directly towards the straight line route to the baseball. c. Always run full speed after fly balls. Get under them and wait to catch it. d. Never glide to the ball, or get in the habit of timing your catch. e. Always stand deeper from where you think the ball will land so you are able to turn through the ball when you make the catch. If possible catch the ball going toward infield. f. Time the catch and go into a throwing motion. Set up 6-10 feet behind fly ball when possible. g. Don't get under the ball. Keep the ball to the side angle. h. Lock the ball into the glove. i. On diving catches use the shoulder roll, finish and get the glove up. j. On sliding catches use a pop-up slide technique with your glove to the side. k. Remember the ball will always curve toward the foul line. l. Most outfielders use a very large glove. m. Catch the ball on the throwing side above the shoulder with two hands as the rear foot hits the ground.
FIELDING GROUND BALLS: The key is to break hard on every play. Charge all ground balls, even though it is directly at an infielder and appears to be a sure out. Get in the habit of backing your infielders.
NO PLAY TECHNIQUE: Block ground balls: some coaches have you on your right (left) knee. I prefer to treat it like you’re an infielder…stay in front of it.
INFIELD TECHNIQUE: Always field the ball in front of you. Right handers practice fielding ground balls on the left foot. Charge at full speed until you are ready to make the catch, then THROW (CROW) HOP to get under control. After you have caught the ball off your lead foot, throw by planting your back foot. Stare down low line drives and ground balls.
THROWING: *Always grip across all four seams with your fingers apart. *Always throw overhand with full arm extension. *Right-handers TUCK your glove against your chest when throwing to prevent flying open. *Over-emphasize the follow through when warming up and during infield practice. You'll find this will strengthen your arm as well as make it accurate. *Always hit your cut-off man to prevent further advancement. *Don't worry about where the runners are. Just hit the cut-off man. *Never THROW THROUGH (shortstop) to your infielders. *THROW HOP to target to create momentum and power. (Crow Hop) *After the catch get the meat hand into the glove as quickly as possible. *Be sure that you finish with the chest over the front foot. *With the baseball stopped at the fence, step over the ball - crow and throw. *On the glove side while running hard to cut the ball off - you step over and throw back.
Offseason conditioning
Offseason Conditioning That Produces Champions
The game of baseball is played in a series of short quick bursts, so as coaches, why not condition athletes in the offseason to enhance those attributes in players. The goal is to turn average players into contributors and good players into great players.
Utilize the lifting program three days a week--Tuesday, Thursday and SundaysLike many other programs with time and facility limitations, the entire body is worked in those three days. On alternate days, Monday and Wednesday, the agility program is used. Split the entire squad into two groups and work for one-half hour. In agility workouts, use many exercises that improve players' reaction time, power and explosion.
Two workouts are recommendedThe first workout is a station workout, and the second workout is a stairwell workout accompanied with plyometrics. In the station workout, the players exercise at each station for one minute (2 to 30 second sets). In between each station, the players run a backward lap on the track. The stations are as follows:
Two laps in 25 seconds each (track 1/11 of a mile)
Medicine ball abdominal work - 10 pounds. Two players back-to-back passing the ball over head (one set) and waist high (one set)
One legged dot-to-dot (both legs)
Jump rope
Reverse curls - wrist rolls with straight bar
Mountain climbers
Plyometrics - 12 inches, 24 inches, 36 inches only (one set on top, one set up and over)
Two-legged dot-to-dot (both feet each spot)
Throw-downs (abdominals)
One-legged half squats
Lateral hops over a 12-inch cone
Step ups - 24 inches
Side crunches with 10-pound medicine ball
NOTE: In the complete workout, run over a mile backwards.
The Stairwell Workout is as Follows:
Two-feet bunny hop every step, two times.
Two-feet bunny hop two steps, two times.
Two-feet bunny hop three steps, two times.
Two-feet bunny hop four steps, two times.
Two-feet bunny hop as many as possible, two times.
One-legged hop alternate legs, two times.
One-legged hop two steps alternate legs, two times.
One-legged hop three steps alternate legs, two times.
HOP up three steps, down two steps.
HOP up two steps, down one step.
Set ups 15 second sets for three minutes.
PLYOMETRICS:
Box Height - 12 inches, 24 inches, 36 inches, 48 inches, 54 inches.
Workout - six times through, jumping on top of boxes and six times jumping up and over the boxes. The boxes are placed three feet apart.
The game of baseball is played in a series of short quick bursts, so as coaches, why not condition athletes in the offseason to enhance those attributes in players. The goal is to turn average players into contributors and good players into great players.
Utilize the lifting program three days a week--Tuesday, Thursday and SundaysLike many other programs with time and facility limitations, the entire body is worked in those three days. On alternate days, Monday and Wednesday, the agility program is used. Split the entire squad into two groups and work for one-half hour. In agility workouts, use many exercises that improve players' reaction time, power and explosion.
Two workouts are recommendedThe first workout is a station workout, and the second workout is a stairwell workout accompanied with plyometrics. In the station workout, the players exercise at each station for one minute (2 to 30 second sets). In between each station, the players run a backward lap on the track. The stations are as follows:
Two laps in 25 seconds each (track 1/11 of a mile)
Medicine ball abdominal work - 10 pounds. Two players back-to-back passing the ball over head (one set) and waist high (one set)
One legged dot-to-dot (both legs)
Jump rope
Reverse curls - wrist rolls with straight bar
Mountain climbers
Plyometrics - 12 inches, 24 inches, 36 inches only (one set on top, one set up and over)
Two-legged dot-to-dot (both feet each spot)
Throw-downs (abdominals)
One-legged half squats
Lateral hops over a 12-inch cone
Step ups - 24 inches
Side crunches with 10-pound medicine ball
NOTE: In the complete workout, run over a mile backwards.
The Stairwell Workout is as Follows:
Two-feet bunny hop every step, two times.
Two-feet bunny hop two steps, two times.
Two-feet bunny hop three steps, two times.
Two-feet bunny hop four steps, two times.
Two-feet bunny hop as many as possible, two times.
One-legged hop alternate legs, two times.
One-legged hop two steps alternate legs, two times.
One-legged hop three steps alternate legs, two times.
HOP up three steps, down two steps.
HOP up two steps, down one step.
Set ups 15 second sets for three minutes.
PLYOMETRICS:
Box Height - 12 inches, 24 inches, 36 inches, 48 inches, 54 inches.
Workout - six times through, jumping on top of boxes and six times jumping up and over the boxes. The boxes are placed three feet apart.
Players Word List
Name ____________
Mustang Baseball – Word List
Below is a list of words that coaches and players use a lot…What each means to the individual can be completely different. Write down what each word means to you.
Attitude…
Confidence…
Desire…
Team Player…
Role player…
Concentration…
Pride…
Coachable…
Motivation…
Momentum…
Discipline…
Character…
Trust…
Focus…
Fundamentals…
Balance…
Mechanics…
Game face…
Ability…
Unity…
Hustle…
Now take the list above and find the top four that mean the most to you and list them below in order of importance. If you have a different one feel free to include it too.
1.
2.
3.
4
Mustang Baseball – Word List
Below is a list of words that coaches and players use a lot…What each means to the individual can be completely different. Write down what each word means to you.
Attitude…
Confidence…
Desire…
Team Player…
Role player…
Concentration…
Pride…
Coachable…
Motivation…
Momentum…
Discipline…
Character…
Trust…
Focus…
Fundamentals…
Balance…
Mechanics…
Game face…
Ability…
Unity…
Hustle…
Now take the list above and find the top four that mean the most to you and list them below in order of importance. If you have a different one feel free to include it too.
1.
2.
3.
4
Coaches Check List
Coaches Check List
Defensive…
Bunting… Basic “0”(3 man coverage)
“1” First Base stays
“3” Third Base stays
“2” Special Play
FIST Wheel Play
Runner on 1st Runner on 2nd
Runner on 3rd Runners on 1st & 2nd
Bunt for a hit Runners on 1st & 3rd
First & Third… Basic “0” (2B comes in)
#’s Cover bases
Early Steal Delayed Steal
Forced Pickoff Double Steal
Regular Steal Fake Fall at First
Wheel
Cuts & Relays… Single and Double Cuts
Nobody on Runners on
Double Plays…
Second to first Third to first
Home to first First to second to first
PFP…Pitcher Fielding Practice
Covering first Covering home
DP...Comebackers Backing up bases
Pickoffs
Infield Positioning…Coaches hand positions
Pulled in ½ Way
In/Back Regular/Back
Last out at the plate
Field Adjustments…
Finding the fence Warning track
Foul play area Backstop distance
Tagging…
Stealing From the field
Pickoffs Rundowns
Coaches Check list
Offensive…
Bunting…
Sacrifice Squeeze
For a Hit On your own
Double Squeeze Runners responsibilities
Fake & Slap
Hit & Run…
Hitter Runner
Leadoffs…
One Way Two Way
Stealing Safe
On Your Own Jumps
Steps Pitch shuffle
Dive Back
Stealing…
Early Delayed
Straight Double Steal
1st & 3rd…
Early Delayed
Double Forced Pickoff
Fake Fall Wheel
Run down
Tagging…
Which foot When to go
Signals…
Coaches hand signals Signs
Bench signs Player signs (Choke)
Pitch calls
Individual Checklists…
Catcher…
Signs Stance Pickoffs
Bunts Foul Balls Pop Ups Pop Ups
Tagging Play at the Plate Dropped 3rd Strike
DP – 4 to 1 Covering third on Bunt
Pitcher…
Covering first DP Comebacker DP 4-1
Bunts (1,3,0) Pass Ball coverage Pop Ups
1B…
Ball in Dirt Ball on the line Pickoffs
P Cover 1st Holding runner on Tagging
Slow rollers Ball decision between 2B & 1B & P
2B…
DP 1B/2B inbetweeners Covering First on a bunt
Pickoffs Pop Ups Relays
Backing up P Backing up 1B Tagging
Slow rollers
SS…
DP SS/3B inbetweeners Covering 2B on a bunt
Pickoffs Pop Ups Relays
Backing up P Tagging Slow rollers
3B…
DP 3B/SS inbetweeners Covering 3B on a bunt
Pickoffs Pop Ups Relays
Backing up P Tagging Bunts
Slow rollers
Outfielders…
Fly Balls…all sides/ways
Ground Balls…all sides/ways
Sun Balls Cutoffs Do or Die
Line Drives Runner on ? No Runners
Double Cut Stopped ball Backing Up
Slow Rollers OF Rules Wrong Turn
Gap Ball No Play
Defensive…
Bunting… Basic “0”(3 man coverage)
“1” First Base stays
“3” Third Base stays
“2” Special Play
FIST Wheel Play
Runner on 1st Runner on 2nd
Runner on 3rd Runners on 1st & 2nd
Bunt for a hit Runners on 1st & 3rd
First & Third… Basic “0” (2B comes in)
#’s Cover bases
Early Steal Delayed Steal
Forced Pickoff Double Steal
Regular Steal Fake Fall at First
Wheel
Cuts & Relays… Single and Double Cuts
Nobody on Runners on
Double Plays…
Second to first Third to first
Home to first First to second to first
PFP…Pitcher Fielding Practice
Covering first Covering home
DP...Comebackers Backing up bases
Pickoffs
Infield Positioning…Coaches hand positions
Pulled in ½ Way
In/Back Regular/Back
Last out at the plate
Field Adjustments…
Finding the fence Warning track
Foul play area Backstop distance
Tagging…
Stealing From the field
Pickoffs Rundowns
Coaches Check list
Offensive…
Bunting…
Sacrifice Squeeze
For a Hit On your own
Double Squeeze Runners responsibilities
Fake & Slap
Hit & Run…
Hitter Runner
Leadoffs…
One Way Two Way
Stealing Safe
On Your Own Jumps
Steps Pitch shuffle
Dive Back
Stealing…
Early Delayed
Straight Double Steal
1st & 3rd…
Early Delayed
Double Forced Pickoff
Fake Fall Wheel
Run down
Tagging…
Which foot When to go
Signals…
Coaches hand signals Signs
Bench signs Player signs (Choke)
Pitch calls
Individual Checklists…
Catcher…
Signs Stance Pickoffs
Bunts Foul Balls Pop Ups Pop Ups
Tagging Play at the Plate Dropped 3rd Strike
DP – 4 to 1 Covering third on Bunt
Pitcher…
Covering first DP Comebacker DP 4-1
Bunts (1,3,0) Pass Ball coverage Pop Ups
1B…
Ball in Dirt Ball on the line Pickoffs
P Cover 1st Holding runner on Tagging
Slow rollers Ball decision between 2B & 1B & P
2B…
DP 1B/2B inbetweeners Covering First on a bunt
Pickoffs Pop Ups Relays
Backing up P Backing up 1B Tagging
Slow rollers
SS…
DP SS/3B inbetweeners Covering 2B on a bunt
Pickoffs Pop Ups Relays
Backing up P Tagging Slow rollers
3B…
DP 3B/SS inbetweeners Covering 3B on a bunt
Pickoffs Pop Ups Relays
Backing up P Tagging Bunts
Slow rollers
Outfielders…
Fly Balls…all sides/ways
Ground Balls…all sides/ways
Sun Balls Cutoffs Do or Die
Line Drives Runner on ? No Runners
Double Cut Stopped ball Backing Up
Slow Rollers OF Rules Wrong Turn
Gap Ball No Play
Throwers 10 Exercise Program
Throwers 10 Exercise Program
1. Diagonal Pattern D2 Extension / Flexion
2. External / Internal Rotation at 0 to 90 degree Abduction
3. Shoulder Abduction to 90 degrees
4. Scaption Internal Rotation
5. Prone Horizontal Abduction
6. Press-ups
7. Prone Rowing
8. Push Ups
9. Elbow Flexion / Extensions
10.Wrist Extension / Flexion Supination / Pronation
The throwers 10 program is designed to exercise the major muscles necessary for throwing. The programs goal is to be an organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder complex musculature.
1. Diagonal Pattern D2 Extension / Flexion
Extension… involved hand will grip tubing handle overhead and out to the side.
Pull tubing down and across your body to the opposite side of your leg. During the motion lead with your thumb.
Straight Arm
Down
Flexion… Gripping tubing handle in hand of involved arm. Begin with arm out from side 45 degrees and palm facing backward, after turning palm forward, proceed to flex elbow and bring arm up and over uninvolved shoulder. Turn palm down and reverse to take arm to starting position. Exercise should be performed in controlled manner.
2. External / Internal Rotation at 0 to 90 degree Abduction
External Rotation at 0 degrees Abduction… Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of the tubing in fixed to a stationary object. Pull out with arm, keep in elbow at side. Return tubing slowly and in a controlled manner.
Internal Rotation at 0 degrees Abduction… Standing with elbow at side, fixed at 90 degrees and should be rotated out. Grip tubing handle while other end of tubing is fixed to a stationary object. Pull arm across body, keeping elbow at side. Return tubing slowly and controlled.
External Rotation at 90 degree Abduction… Stand with shoulder abducted 90 degrees and elbow flexed at 90 degrees. Grip tubing handle while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return tubing and hand to starting position.
Internal Rotation at 90 degrees abduction… Stand with shoulder abducted to 90 degrees externally rotated 90 degrees and elbow bent 90 degrees. Keeping shoulder abducted, rotate shoulder toward, keeping elbow bent at 90 degrees. Return tubing and hand to starting position.
3. Shoulder Abduction to 90 degrees
Start with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches 90 degrees (shoulder level) Hold 2 seconds and then lower slowly.
4. Scaption Internal Rotation
Scaption, Internal / Rotation… Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in front of body. Do not go above shoulder height. Hold 2 seconds and lower slowly.
5. Prone Horizontal Abduction
Prone Horizontal Abduction (Neutral)… Lie on a table, face down, with involved arm hanging straight to the floor, palm facing down. Raise arm out to side parallel to floor. Hold 2 seconds and lower slowly.
Probe Horizontal Abduction (Full external rotation, 100 degrees abduction)… Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up. (Hitch hiker position) Raise arm out to the side slightly in front of shoulder, parallel to the floor. Hold for 2 seconds and lower slowly
6. Press-ups
Seated on a chair or table, Place both hands firmly on the side of the chair or table, palm down and fingers pointed outward. Hands should be placed equal with the shoulders. Slowly push downward through the hands to elevate your body. Hold the elevated position for 2 seconds and lower slowly.
7. Prone Rowing
Lying on your stomach, with your involved arm hanging over the side of a table, dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell as high as possible. Hold at the top for 2 seconds, then slowly lower.
8. Push Ups
Push Ups… Start in the down position, place hands no more than shoulder width apart. Push up as high as possible, rolling shoulders forward after elbows are straight. Start with a push up into the wall, then gradually progress to table top and eventually to the floor as tolerable.
9. Elbow Flexion / Extensions
Elbow Flexion… Standing with arm against side and palm facing inward, bend elbow upward turning palm up as you progress. Hold for 2 seconds and lower slowly.
Elbow Extension… (Abduction) Raise involved
arm overhead, provide support at elbow from
uninvolved hand. Straighten arm overhead.
Hold 2 seconds then lower slowly.
10. Wrist Extension
Wrist Extension… Supporting the forearm and
With palm facing downward, raise weight in
hand as far as possible. Hold 2 seconds, then
lower slowly.
Wrist Flexion… Supporting the forearm and with
palm facing upward, lower a weight in hand as far
as possible, then curl it up as high as possible, then
curl it up as high as possible. Hold for 2 seconds
and lower slowly.
Wrist Supination…
With forearm supported on table with wrist in
neutral position, use a weight or hammer to roll
wrist to the palm up position. Hold 2 seconds and
return to starting position.
Wrist Pronation…
Forearm should be supported on a table with the
wrist in neutral position. Using a weight or hammer, roll wrist to the palm down position. Hold 2 seconds and
1. Diagonal Pattern D2 Extension / Flexion
2. External / Internal Rotation at 0 to 90 degree Abduction
3. Shoulder Abduction to 90 degrees
4. Scaption Internal Rotation
5. Prone Horizontal Abduction
6. Press-ups
7. Prone Rowing
8. Push Ups
9. Elbow Flexion / Extensions
10.Wrist Extension / Flexion Supination / Pronation
The throwers 10 program is designed to exercise the major muscles necessary for throwing. The programs goal is to be an organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder complex musculature.
1. Diagonal Pattern D2 Extension / Flexion
Extension… involved hand will grip tubing handle overhead and out to the side.
Pull tubing down and across your body to the opposite side of your leg. During the motion lead with your thumb.
Straight Arm
Down
Flexion… Gripping tubing handle in hand of involved arm. Begin with arm out from side 45 degrees and palm facing backward, after turning palm forward, proceed to flex elbow and bring arm up and over uninvolved shoulder. Turn palm down and reverse to take arm to starting position. Exercise should be performed in controlled manner.
2. External / Internal Rotation at 0 to 90 degree Abduction
External Rotation at 0 degrees Abduction… Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of the tubing in fixed to a stationary object. Pull out with arm, keep in elbow at side. Return tubing slowly and in a controlled manner.
Internal Rotation at 0 degrees Abduction… Standing with elbow at side, fixed at 90 degrees and should be rotated out. Grip tubing handle while other end of tubing is fixed to a stationary object. Pull arm across body, keeping elbow at side. Return tubing slowly and controlled.
External Rotation at 90 degree Abduction… Stand with shoulder abducted 90 degrees and elbow flexed at 90 degrees. Grip tubing handle while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return tubing and hand to starting position.
Internal Rotation at 90 degrees abduction… Stand with shoulder abducted to 90 degrees externally rotated 90 degrees and elbow bent 90 degrees. Keeping shoulder abducted, rotate shoulder toward, keeping elbow bent at 90 degrees. Return tubing and hand to starting position.
3. Shoulder Abduction to 90 degrees
Start with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches 90 degrees (shoulder level) Hold 2 seconds and then lower slowly.
4. Scaption Internal Rotation
Scaption, Internal / Rotation… Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in front of body. Do not go above shoulder height. Hold 2 seconds and lower slowly.
5. Prone Horizontal Abduction
Prone Horizontal Abduction (Neutral)… Lie on a table, face down, with involved arm hanging straight to the floor, palm facing down. Raise arm out to side parallel to floor. Hold 2 seconds and lower slowly.
Probe Horizontal Abduction (Full external rotation, 100 degrees abduction)… Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up. (Hitch hiker position) Raise arm out to the side slightly in front of shoulder, parallel to the floor. Hold for 2 seconds and lower slowly
6. Press-ups
Seated on a chair or table, Place both hands firmly on the side of the chair or table, palm down and fingers pointed outward. Hands should be placed equal with the shoulders. Slowly push downward through the hands to elevate your body. Hold the elevated position for 2 seconds and lower slowly.
7. Prone Rowing
Lying on your stomach, with your involved arm hanging over the side of a table, dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell as high as possible. Hold at the top for 2 seconds, then slowly lower.
8. Push Ups
Push Ups… Start in the down position, place hands no more than shoulder width apart. Push up as high as possible, rolling shoulders forward after elbows are straight. Start with a push up into the wall, then gradually progress to table top and eventually to the floor as tolerable.
9. Elbow Flexion / Extensions
Elbow Flexion… Standing with arm against side and palm facing inward, bend elbow upward turning palm up as you progress. Hold for 2 seconds and lower slowly.
Elbow Extension… (Abduction) Raise involved
arm overhead, provide support at elbow from
uninvolved hand. Straighten arm overhead.
Hold 2 seconds then lower slowly.
10. Wrist Extension
Wrist Extension… Supporting the forearm and
With palm facing downward, raise weight in
hand as far as possible. Hold 2 seconds, then
lower slowly.
Wrist Flexion… Supporting the forearm and with
palm facing upward, lower a weight in hand as far
as possible, then curl it up as high as possible, then
curl it up as high as possible. Hold for 2 seconds
and lower slowly.
Wrist Supination…
With forearm supported on table with wrist in
neutral position, use a weight or hammer to roll
wrist to the palm up position. Hold 2 seconds and
return to starting position.
Wrist Pronation…
Forearm should be supported on a table with the
wrist in neutral position. Using a weight or hammer, roll wrist to the palm down position. Hold 2 seconds and
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