In The Dugout

 

 

 

JANUARY BASEBALL AST

Jan. 8th - 13th - Liberty Baseball Work

Jan. 1st - 7th - Liberty Baseball Work

DECEMBER BASEBALL AST

Dec. 4th - 11th - Liberty Baseball work

Dec. 11th - 17th - Liberty Baseball work

Dec. 18th - 24th - Liberty Baseball work

Preseason Throwing HS Player

Baseball AST Exercises/Scap Hab (6-8 Wks before throwing)

This program below can be done all week and needs to be on a 6-8 week cycle before you throw or begin your throwing load.  

Setting posture for shoulder program:

1.  Feet and toes straight
2.  Lift shoulders up and back
3.  Set scaps in pockets 
*Do this for all lifts and exercises please! 

3lb - 5lb DB
Bands
Cloth or Rag

Throwing Schedule: 
1.  Off arm / Scap Hab - - Oct/Nov - start throwing Mid Dec.
2.  Off arm / Scap Hab - - Oct/Nov/Dec - start throwing early Jan.

SUN	MON	TUE	WED	THU	FRI	SAT
	Arm/Sh Stretch	Arm/Sh Stretch	OFF		Arm/Sh Stretch
90s AYT	90s AYT	90s AYT		90s AYT	90s AYT	90s AYT
	SH Pr. 1	SH Pr. 2 or 1		SH Pr. 3 or 1	SH Pr. 4 or 1
	Sc Push 15	Sc. Push 10			Sc Push 10
	Hip	Core		Core	Hip

Arm/Shoulder Stretches:

• Sleeper Stretch (60 sec)
• Side lying half moons (Thoracic Stretch 6-8 reps)
• Side lying follow the eyes up (Thoracic Stretch 2 6-8 reps) 
• Back to wall Flexion (10 reps) Knees bent with head on wall set shoulders
• Forearm Wall Slides - 6 inches toes to wall staggered stance, forearm up to 120 and back (10 reps)
• External Rotation to wall

Shoulder Program 1: (Please do this with 3-5lb weights no heavier)
Make sure you set your scaps and posture before each exercise.

• Standing Scap 120 degrees (2 sets of 15)
• Standing abduction to 90 degrees (2 sets of 15) 
• Wall Scrubs - Towel and Wall
• Serratus Press (Hold 2 sec on top and bottom) 2 sets of 15
• Side lying external rotation to burn
• Horizontal side lying flexion to burn 

Shoulder Program 2: (Please do this with 3-5lb weights no heavier)
Make sure you set your scaps and posture before each exercise.

• Prone Thumb Up Abduction at 90 degrees
• Prone Thumb at 120 degrees
• Prone Extension with the Thumb out
• Prone Row with External Rotation
• Cross Body Pull with Thera-Band
• Supine External Rotation

Shoulder Program 3: (Please do this with 3-5lb weights no heavier)
Make sure you set your scaps and posture before each exercise.

• Internal Rotation with Thera-Band
• External Rotation with Thera-Band
• Internal Rotation at 90 degrees with Thera-Band
• Diagonal Pattern with Thera-Band

Shoulder Program 4: (Please do this with 3-5lb weights no heavier)
Make sure you set your scaps and posture before each exercise.

• Table Top Protraction/Retraction to the Front
• Table Top Protraction/Retraction to the Side
• Thumb Tack
• Standing Scapular Row with Tubing
• Prone Floor 90/90 with Hand Rotations

Shoulder Program 1

Shoulder Program 2

Shoulder Program 3

Shoulder Program 4

Gross Scap

Throwing Program

Here is an 8-week throwing program if you need one

8 - Week throwing program

Royals Growth and Development

• CLICK HERE for articles and information that relate to baseball care.
• Health and Injury Prevention - Arm Care
• Most Arm/Shoulder Injuries Occur in March and April - Arm Care
• Nutrition Fundamentals for Pitchers - Great resource of information here on how to manage your body

What Makes a Player Elite - Player Development

Arm Care (PRE and POST) Throw

Use this guide to help you with pre and post throw exercises.  You will need your own bands, ply ball, and lacrosse ball.  

**Recommendation is to take 4 weeks off your arm, no throwing, any longer than that could affect the laxity in the scap.  After your Fall season you need to take time off your arm. 

• Armored Heat (armoredheat.com)
• Arm Care (armcare.com)
• Arm Care (Armored Heat) article on frequency
• Valgus Stress and UCL 
• Upper Trap Dominance
• Scap upward rotation
• Bicep tendonitis
• Complex Lats
• Shoulder Impingement: Internal/Posterior
• Building a Routine
• Protect your Throwing elbow UCL

Arm Care Pre and Post

Arm Care Exercises

Pittsburg Pirates Arm Exercises

Keys to Baseball AST

Here is an article for reference on a good Baseball AST and program if you are looking for a reference or on your own. 

Keys to Baseball AST

More lifting advice for Baseball Players

Baseball weight program

Working on 2 days a week upper with 2 days a week lower.  You can increase this to 3 and 3 depending on your schedule.  

• Fall and Winter working on more weight mass, more weight 
• Spring and Summer is maintenance with more reps less weight

Find exercises that are tri planar and work on rotational forces.  
Core, Hips, Arms, Legs, Shoulders, glutes etc...

Baseball Lifting Program example

Arm CarePre-Throw 

Dynamic Swings (Scap Activations)
Internal rotation thumb down fwd / bkw		Pot Stirs - both ways
External rotation thumb up fwd / bkw		Forearm Stretch (Both sides)
Scapular activations: A - Y - T - L - W’s		Cuban Presses
Slaps		Back swings
Scissors		Golf Swings
Waves with the L up - burn		40's ready to roll!

Liberty: Blue Jays