Friday, February 18, 2011
Thursday, February 17, 2011
Energy Drinks: More Than Just a Drug Testing Issue
For years, the Athletic Training Department and it's Team Physicians have been warning about the use of energy drinks. During drug education meetings, supplements and energy drinks are thoroughly discussed because they are often the source of NCAA banned performance enhancing drugs: guarana, caffeine, and citrus aurantium to name a few. The use of these energy drinks becomes even more troublesome when combined with stimulant medications that are commonly used for the treatment of ADD/ADHD.Consuming even one of these energy drinks could result in some negative side effects such as: increased blood pressure, increased heart rate, irregular heart beats, and sleep distrubances. With the hazards of heat illness and dehydration in the southern region of the United States, consumption of energy drinks could spell disaster.
The New York Times and MSNBC have interesting articles regarding the dangers of consuming energy drinks. To read these articles in their entirety, just click below:
New York Times: Scientists See Dangers in Energy Drinks...
MSNBC: Energy drinks can be dangerous for teens, report says...
LSU Baseball Return to Play Throwing Progression
This throwing program is designed to gradually increase stress on your reconstructed elbow after surgery. The program will begin approximately 4 months after surgery, after your Team Physician has released you to begin throwing. For some, you may begin later and that is the Team Physician's decision. This program is only a guideline and should be modified if soreness increases or pain begins. This program is set-up to increase throwing volume in a structured way. As you increase distance, you will be increasing intensity. Do not try to throw as hard as you can. The goal is to throw the ball on a line. Continuing your arm care program of shoulder and elbow strengthening is vital to the success of your throwing program. It is important not to get ahead of schedule, and it is not uncommon to shut down from throwing at certain points in the throwing program. Your new ligament is getting used to the stress of throwing and you must be patient and disciplined to be successful. Remember, this is a process to get you back where you want to be.
Click these links for Theraband and Table Top Weights exercises.
Week 1
Day 1: Light toss at 30 feet for 5 minutes. Maintain an arc on each throw. Theraband exercises.
Day 2: OFF
Day 3: Light toss at 30 feet for 5 minutes. Maintain an arc on each throw. Weights exercises.
Day 4: OFF
Day 5: Light toss at 30 feet for 5 minutes. Maintain an arc on each throw. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 2
Day 1: Light toss at 40 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 2: OFF
Day 3: Light toss at 40 feet for 7 minutes. Maintain an arc on each throw. Weights exercises.
Day 4: OFF
Day 5: Light toss at 40 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 3
Day 1: Light toss at 45 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 2: OFF
Day 3: Light toss at 45 feet for 7 minutes. Maintain an arc on each throw. Weights exercises.
Day 4: OFF
Day 5: Light toss at 45 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 4
Day 1: Throw on a line at 45 feet for 2 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 45 feet for 2 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 45 feet for 2 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 5
Day 1: Throw on a line at 45 feet for 3 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 45 feet for 3 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 45 feet for 3 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 6
Day 1: Throw on a line at 60 feet for 2 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 60 feet for 2 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 60 feet for 2 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 7
Day 1: Throw on a line at 60 feet for 3 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 60 feet for 3 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 60 feet for 3 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 8
Day 1: Throw on a line at 75 feet for 2 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 75 feet for 2 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 75 feet for 2 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 9
Day 1: Throw on a line at 75 feet for 3 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 75 feet for 3 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 75 feet for 3 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 10
Day 1: Throw on a line at 90 feet for 2 sets of 20 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 90 feet for 2 sets of 20 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 90 feet for 2 sets of 20 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 11
Day 1: Throw on a line at 90 feet for 3 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 90 feet for 3 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 90 feet for 3 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 12
Day 1: Throw on a line at 105 feet for 2 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 105 feet for 2 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 105 feet for 2 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 13
Day 1: Throw on a line at 105 feet for 3 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 105 feet for 3 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 105 feet for 3 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 14
Day 1: Throw on a line at 120 feet for 2 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 120 feet for 2 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 120 feet for 2 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 15
Day 1: Throw on a line at 120 feet for 3 sets of 12 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 120 feet for 3 sets of 12 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 120 feet for 3 sets of 12 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Pitching Progression
Week 16
Day 1: Warm-up getting to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 20-30 pitches to a catcher throwing fastballs and change-ups only in your flatground. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 25-35 pitches to a catcher throwing fastballs and change-ups only in your flatground. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 17
Day 1: Warm-up to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 20-30 pitches to a catcher throwing fastball, change-ups, and spin 3-5 in your flatground. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 25-35 pitches to a catcher throwing fastball, change-ups, and spin 5-7 in your flatground. Do some form of conditioning, preferably running, for at least 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 18: Bullpen
Day 1: Warm-up getting to 75-90 feet for a few throws. Throw 1-12 flatground with all your pitches. Bullpen- throw 30 pitches all fastball with 60-70% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 75-90 feet for a few throws. Throw 10-12 pitches flatground with all your pitches. Bullpen- throw 30 pitches all fastball with 65-75% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 19: Bullpen
Day 1: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitch flatground with all your pitches. Bullpen- throw 35 pitches, fastballs and change-ups, with 70-80% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitches flatground with all your pitches. Bullpen- throw 35 pitches, fastballs and change-ups, with 70-80% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 20: Bullpen
Day 1: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitches flatground with all your pitches. Bullpen- throw 40 pitches, fastballs and change-ups, with 80-90% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all of your pitches when working back to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitches flatground with all your pitches. Bullpen- throw 40 pitches, fastballs and change-ups, with 70-80% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws. Theraband exercises.
Day 6: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 7: OFF
Weel 21: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 25 pitches using all pitches and 90-100% effort. Throw 15 pitches to a batter (someone standing in, not actually hitting). Throw fastball and change-up only. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pithces when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for bullpen. Throw 8 pithces off the mound with all your pitches (pregame warm-up). Bullpen- throw 30 pitches using all pitches and 90-100% effort. Throw 20 pithces to a batter (someone stanfing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 22: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 25 pitches using all pitches and 90-100% effort. Throw 15 pitches to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for bullpen. Throw 8 pithces off mound with all your pitches (pregame wamr-up). Bullpen- throw 30 pitches using all your pitches and 90-100% effort. Throw 20 pithces to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 23: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 35 pitches using all pitches and 90% effort. Throw 20 pitches to a batter (someone standing in, not actually hitting). Throw fastballs, change-ups, and 3 curveballs. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Therabands exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for bullpen. Throw 8 pitches with all your pitches (pregame warm-up). Bullpen- throw 40 pitches using all your pitches and 90% effort. Throw 20 pitches to a batter (someone standing in, not actually hitting). Throw all pitches. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 24: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 25 pitches using all pitches and 90% effort. Throw 15 pitches to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels. Theraband exercises.
Day 5: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 30 pitches using all your pitches and 90% effort. Throw 20 pitches to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 25: Simulated Game
Day 1: Warm-up for simulated game. Throw 8 pitches off mound with all your pitches then rest for 2-3 minnutes (pregame warm-up). Throw maximum of 40 pitches to batters who are hitting, Throw all your pitches. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for simluated game. Throw 8 pitches off mound with all your pitches then rest for 2-3 minutes (pregame warm-up). Throw maximum of 40 pitches to batters who are hitting. Throw all your pitches. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
**When you finish this stage you are ready to begin pitching in games with a pitch count of 40 throws. That number will increase 5-10 pitches per week pending the approval of your Team Physician and your Athletic Trainer or Physical Therapist.
Created by Beau Lowery, PT, ATC
Click these links for Theraband and Table Top Weights exercises.
Week 1
Day 1: Light toss at 30 feet for 5 minutes. Maintain an arc on each throw. Theraband exercises.
Day 2: OFF
Day 3: Light toss at 30 feet for 5 minutes. Maintain an arc on each throw. Weights exercises.
Day 4: OFF
Day 5: Light toss at 30 feet for 5 minutes. Maintain an arc on each throw. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 2
Day 1: Light toss at 40 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 2: OFF
Day 3: Light toss at 40 feet for 7 minutes. Maintain an arc on each throw. Weights exercises.
Day 4: OFF
Day 5: Light toss at 40 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 3
Day 1: Light toss at 45 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 2: OFF
Day 3: Light toss at 45 feet for 7 minutes. Maintain an arc on each throw. Weights exercises.
Day 4: OFF
Day 5: Light toss at 45 feet for 7 minutes. Maintain an arc on each throw. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 4
Day 1: Throw on a line at 45 feet for 2 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 45 feet for 2 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 45 feet for 2 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 5
Day 1: Throw on a line at 45 feet for 3 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 45 feet for 3 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 45 feet for 3 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 6
Day 1: Throw on a line at 60 feet for 2 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 60 feet for 2 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 60 feet for 2 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 7
Day 1: Throw on a line at 60 feet for 3 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 60 feet for 3 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 60 feet for 3 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 8
Day 1: Throw on a line at 75 feet for 2 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 75 feet for 2 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 75 feet for 2 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 9
Day 1: Throw on a line at 75 feet for 3 sets of 25 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 75 feet for 3 sets of 25 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 75 feet for 3 sets of 25 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 10
Day 1: Throw on a line at 90 feet for 2 sets of 20 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 90 feet for 2 sets of 20 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 90 feet for 2 sets of 20 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 11
Day 1: Throw on a line at 90 feet for 3 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 90 feet for 3 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 90 feet for 3 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 12
Day 1: Throw on a line at 105 feet for 2 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 105 feet for 2 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 105 feet for 2 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 13
Day 1: Throw on a line at 105 feet for 3 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 105 feet for 3 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 105 feet for 3 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 14
Day 1: Throw on a line at 120 feet for 2 sets of 15 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 120 feet for 2 sets of 15 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 120 feet for 2 sets of 15 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Week 15
Day 1: Throw on a line at 120 feet for 3 sets of 12 throws. Theraband exercises.
Day 2: OFF
Day 3: Throw on a line at 120 feet for 3 sets of 12 throws. Weights exercises.
Day 4: OFF
Day 5: Throw on a line at 120 feet for 3 sets of 12 throws. Theraband exercises.
Day 6: OFF
Day 7: OFF
Pitching Progression
Week 16
Day 1: Warm-up getting to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 20-30 pitches to a catcher throwing fastballs and change-ups only in your flatground. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 25-35 pitches to a catcher throwing fastballs and change-ups only in your flatground. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 17
Day 1: Warm-up to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 20-30 pitches to a catcher throwing fastball, change-ups, and spin 3-5 in your flatground. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 120 feet for a few throws then work back in to 60 feet for your flatground and throw 25-35 pitches to a catcher throwing fastball, change-ups, and spin 5-7 in your flatground. Do some form of conditioning, preferably running, for at least 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 18: Bullpen
Day 1: Warm-up getting to 75-90 feet for a few throws. Throw 1-12 flatground with all your pitches. Bullpen- throw 30 pitches all fastball with 60-70% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 75-90 feet for a few throws. Throw 10-12 pitches flatground with all your pitches. Bullpen- throw 30 pitches all fastball with 65-75% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 19: Bullpen
Day 1: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitch flatground with all your pitches. Bullpen- throw 35 pitches, fastballs and change-ups, with 70-80% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws.
Day 4: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitches flatground with all your pitches. Bullpen- throw 35 pitches, fastballs and change-ups, with 70-80% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws.
Day 6: OFF
Day 7: OFF
Week 20: Bullpen
Day 1: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitches flatground with all your pitches. Bullpen- throw 40 pitches, fastballs and change-ups, with 80-90% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all of your pitches when working back to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Warm-up getting to 75-90 feet for a few throws. Throw 12-15 pitches flatground with all your pitches. Bullpen- throw 40 pitches, fastballs and change-ups, with 70-80% effort. Do some form of conditioning, preferably running, for 20 minutes.
Day 5: Light throwing up to 90 feet for 10-15 throws. Theraband exercises.
Day 6: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 7: OFF
Weel 21: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 25 pitches using all pitches and 90-100% effort. Throw 15 pitches to a batter (someone standing in, not actually hitting). Throw fastball and change-up only. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pithces when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for bullpen. Throw 8 pithces off the mound with all your pitches (pregame warm-up). Bullpen- throw 30 pitches using all pitches and 90-100% effort. Throw 20 pithces to a batter (someone stanfing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 22: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 25 pitches using all pitches and 90-100% effort. Throw 15 pitches to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for bullpen. Throw 8 pithces off mound with all your pitches (pregame wamr-up). Bullpen- throw 30 pitches using all your pitches and 90-100% effort. Throw 20 pithces to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 23: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 35 pitches using all pitches and 90% effort. Throw 20 pitches to a batter (someone standing in, not actually hitting). Throw fastballs, change-ups, and 3 curveballs. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Therabands exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for bullpen. Throw 8 pitches with all your pitches (pregame warm-up). Bullpen- throw 40 pitches using all your pitches and 90% effort. Throw 20 pitches to a batter (someone standing in, not actually hitting). Throw all pitches. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 24: Bullpen/Batters
Day 1: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 25 pitches using all pitches and 90% effort. Throw 15 pitches to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels. Theraband exercises.
Day 5: Warm-up for bullpen. Throw 8 pitches off mound with all your pitches (pregame warm-up). Bullpen- throw 30 pitches using all your pitches and 90% effort. Throw 20 pitches to a batter (someone standing in, not actually hitting). Throw fastballs and change-ups only. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
Week 25: Simulated Game
Day 1: Warm-up for simulated game. Throw 8 pitches off mound with all your pitches then rest for 2-3 minnutes (pregame warm-up). Throw maximum of 40 pitches to batters who are hitting, Throw all your pitches. Do some form of conditioning, preferably running, for 20 minutes.
Day 2: Off of throwing. Weights and Theraband exercises.
Day 3: Light throwing up to 90 feet for 10-15 throws. Throw all your pitches when working back in to 60 feet for 20-25 throws. Do some form of conditioning, preferably running, for 20 minutes.
Day 4: Get to 120 feet for approximately 10-15 throws depending on how your arm feels.
Day 5: Warm-up for simluated game. Throw 8 pitches off mound with all your pitches then rest for 2-3 minutes (pregame warm-up). Throw maximum of 40 pitches to batters who are hitting. Throw all your pitches. Do some form of conditioning, preferably running, for 20 minutes.
Day 6: OFF
Day 7: OFF
**When you finish this stage you are ready to begin pitching in games with a pitch count of 40 throws. That number will increase 5-10 pitches per week pending the approval of your Team Physician and your Athletic Trainer or Physical Therapist.
Created by Beau Lowery, PT, ATC
Shoulder Theraband Strengthening
Shoulder Tubing Program
Created by Beau Lowery, PT, ATC
In doing all of your tubing work, stagger your feet with your dominant foot back and your throwing shoulder blade retracted (as seen below). Go through a full range of motion and understand this is a strengthening program, not stretching. You should do 3-4 sets of each exercise and feel a good burn for the last 3-5 reps. Repetitions should be around 15-20. When you can do more than 20 reps, get a stronger band/tube.
1. Shoulder External Rotation with elbow by side. Be sure to keep your elbow by your side with the towel between your arm and chest. Maintain a 90 degree angle at your elbow and rotate externally as far as comfortable, then slowly return to full internal rotation. Keep your wrist in a neutral position, and concentrate on good posture with your ear directly over your shoulder. Do 3 sets to fatigue (around 15-20 reps).
Start position:
End position:
2. Shoulder Internal Rotation with elbow by side. Be sure to keep your elbow by your side with the towel between your arm and chest. Maintain a 90 degree angle at your elbow and rotate internally until you touch your stomach, then slowly return to a comfortable external rotation position. Keep your wrist in a neutral position, and concentrate on good posture with your ear directly over your shoulder. Do 3 sets to fatigue (around 15-20 reps.) Get a stronger band if your reps exceed 20 each set.
Start position:
End position:
3. Shoulder extension. Concentrating on good posture, retract your shoulder blade and pull backwards, while keeping your elbow straight, until your arm is even with your body. Be slow and controlled getting a good concentric, isometric, and eccentric contraction. Do 3 sets to fatigue.
Start position:
End position:
4. Shoulder External Rotation @ 90 degrees of abduction. Keep your elbow in the same plane of your shoulder. Keep your wrist locked and externally rotate your shoulder until your forearm is even with or just past your ear. Do 3 sets to fatigue (around 15-20 reps.) Get a stronger band if your reps exceed 20 repetitions each set.
Start position:
End position:
5. Scapular Retraction. Concentrating on good posture, stagger your feet, retract your shoulder blade, and pull your arm backward but concentrate on pulling your shoulder blade into a retracted position.
Start position:
End position:
End position (posterior view):
6. PNF - D2 Diagonal Pattern. Begin in an athletic position with your thumb down and only a slight bend in your elbow. Keep your elbow relatively straight while moving your arm into flexion. Also, rotate your thumb into the up position and retract your shoulder blade at the top of the movement. Then slowly return to the starting position.
Start position:
Mid position:
End position:
Created by Beau Lowery, PT, ATC
In doing all of your tubing work, stagger your feet with your dominant foot back and your throwing shoulder blade retracted (as seen below). Go through a full range of motion and understand this is a strengthening program, not stretching. You should do 3-4 sets of each exercise and feel a good burn for the last 3-5 reps. Repetitions should be around 15-20. When you can do more than 20 reps, get a stronger band/tube.
1. Shoulder External Rotation with elbow by side. Be sure to keep your elbow by your side with the towel between your arm and chest. Maintain a 90 degree angle at your elbow and rotate externally as far as comfortable, then slowly return to full internal rotation. Keep your wrist in a neutral position, and concentrate on good posture with your ear directly over your shoulder. Do 3 sets to fatigue (around 15-20 reps).
Start position:
End position:
2. Shoulder Internal Rotation with elbow by side. Be sure to keep your elbow by your side with the towel between your arm and chest. Maintain a 90 degree angle at your elbow and rotate internally until you touch your stomach, then slowly return to a comfortable external rotation position. Keep your wrist in a neutral position, and concentrate on good posture with your ear directly over your shoulder. Do 3 sets to fatigue (around 15-20 reps.) Get a stronger band if your reps exceed 20 each set.
Start position:
End position:
3. Shoulder extension. Concentrating on good posture, retract your shoulder blade and pull backwards, while keeping your elbow straight, until your arm is even with your body. Be slow and controlled getting a good concentric, isometric, and eccentric contraction. Do 3 sets to fatigue.
Start position:
End position:
4. Shoulder External Rotation @ 90 degrees of abduction. Keep your elbow in the same plane of your shoulder. Keep your wrist locked and externally rotate your shoulder until your forearm is even with or just past your ear. Do 3 sets to fatigue (around 15-20 reps.) Get a stronger band if your reps exceed 20 repetitions each set.
Start position:
End position:
5. Scapular Retraction. Concentrating on good posture, stagger your feet, retract your shoulder blade, and pull your arm backward but concentrate on pulling your shoulder blade into a retracted position.
Start position:
End position:
End position (posterior view):
6. PNF - D2 Diagonal Pattern. Begin in an athletic position with your thumb down and only a slight bend in your elbow. Keep your elbow relatively straight while moving your arm into flexion. Also, rotate your thumb into the up position and retract your shoulder blade at the top of the movement. Then slowly return to the starting position.
Start position:
Mid position:
End position:
Table Top Weights Shoulder and Elbow Exercises
Scapula Stabilization/Rotator Cuff Program
Created by Beau Lowery, PT, ATC
1. Y's. Hold weights in a neutral wrist position with your thumbs toward the ceiling. Set your shoulder blades and raise your arms to full flexion. Keep your elbows straight and concentrate on squeezing you shoulder blades together. You can also use just your throwing arm and have your head supported if this positioning causes any neck pain. Do 3 sets to fatigue (approx. 15-20) using between 2-5 lbs. Do not go over 5 lbs.
Start position:
Created by Beau Lowery, PT, ATC
1. Y's. Hold weights in a neutral wrist position with your thumbs toward the ceiling. Set your shoulder blades and raise your arms to full flexion. Keep your elbows straight and concentrate on squeezing you shoulder blades together. You can also use just your throwing arm and have your head supported if this positioning causes any neck pain. Do 3 sets to fatigue (approx. 15-20) using between 2-5 lbs. Do not go over 5 lbs.
Start position:
End position:
2. T's. Hold weights in a neutral wrist position. Set your shoulder blades and raise your arms to the side. Keep your elbows straight and concentrate on squeezing you shoulder blades together. You can also use just your throwing arm and have your head supported if this positioning causes any neck pain. Do 3 sets to fatigue (approx. 15-20) using between 2-5 lbs. Do not go over 5 lbs.
Start position:
End position:
3. V's. Hold weights in a neutral wrist position. Set your shoulder blades and raise your arms to the side. Keep your elbows straight and concentrate on squeezing you shoulder blades together. You can also use just your throwing arm and have your head supported if this positioning causes any neck pain. Do 3 sets to fatigue (approx. 15-20) using between 2-5 lbs. Do not go over 5 lbs.
Start position: 
End position:
End position:** Important to understand with the 3 previous exercises you are strengthening the muscles of your shoulder blades as well as your shoulder. If you have neck pain, you can do your throwing arm only by hanging your shoulder off the side of the table with your head supported on the table. Always retract your shoulder blade first, then lift you arm in a pain-free range. Do not try to push through any pain or abnormal sensations. You want to feel a good muscle burn, but no catching or pinching sensation. Also, the reps are very person specific. I want you to feel a good burn the last 3 reps; therefore, if you feel a good burn during reps 7, 8, and 9, stop at 9 instead of 15. I encourage you to start with 2 or 3 lbs and progress with weight when you are able to do 20 reps for 3 sets and do not get fatigued. At that point, increase the weight and adjust your reps. Five pounds is the limit you use from a weight standpoint.
4. Prone external rotation @ 90 degrees of shoulder abduction. Start by lying on your stomach with your shoulder hanging off the edge of the table. Squeeze your shoulder blade back while lifting your arm even with your body. Then externally rotate your shoulder until your forearm is parallel to the floor. Make sure your movements are slow and controlled going up and down through the motion. Do 3 sets to fatigue (approx. 15-20) using between 2-5 lbs. Do not go over 5 lbs.
4. Prone external rotation @ 90 degrees of shoulder abduction. Start by lying on your stomach with your shoulder hanging off the edge of the table. Squeeze your shoulder blade back while lifting your arm even with your body. Then externally rotate your shoulder until your forearm is parallel to the floor. Make sure your movements are slow and controlled going up and down through the motion. Do 3 sets to fatigue (approx. 15-20) using between 2-5 lbs. Do not go over 5 lbs.
Start position:
Mid position:
End position: 
5. Side lying external rotation. While lying on your side with a towel under your arm, retract your shoulder blade and slowly lift your arm while maintaining a 90 degree angle @ your elbow. Lift your forearm as seen in the picture below. Do not push through any pinching or painful sensation.
Start position:
Mid position:
End position: 
6. Side lying internal rotation. While lying on your dominant side, slowly lift your arm while maintaining a 90 degree angle @ your elbow. Lift your forearm as seen in the picture below. Do not push through any pinching or painful sensation. Do 3 sets, approx. 15-20 using between 3-7 lbs. Do not go over 7 lbs. Be sure your shoulder is in front and you have no discomfort when going through full internal shoulder rotation. You will probably not feel the same intensity of burn because your internal rotators should be stronger than your external rotators.
Start position:
Mid position:
End position: 
7. Supine Shoulder Protraction. While lying on your back and weight in you’re your hand, push your hand toward the ceiling. Your shoulder will actually protract and your hand will move toward the ceiling. The movement comes from your shoulder only and there should be no movement from your elbow.
Start position:
End position: 
8. Table Top Push Ups. This is a modified way of doing push-up plus except with less stress on the shoulder. Use the same principle as push-up or bench press - never go all the way until your chest touches the table. When you extend your elbow, protract your shoulder blades until you feel the hump in your upper back. Do 2-3 sets of 20 reps.
Start position: 
End position: 
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