Throwing Specific Strength and Conditioning

Throwing Specific Strength and Conditioning Compiled by Matt Gieringer MS, CSCS and Eric McElroy DPT, CSCS

Throwing Specific Strength & Conditioning • Multi-Disciplinary approach: • Athletic Performance & Rehabilitation • Greater Rotational Power • More Durable Athlete

Prehabilitation I • PREHAB I • Post-Injury • Transitional rehab plan • What was “cause” of injury? • Overuse • Traumatic • What is physical status? • Successful D/C from rehab • Hitting all goals • Healing success/MD discharge • HEP compliance

Assessment • Primary vs. Secondary effects • What has the athlete been doing? (globally) • Cause vs. effect (chicken or the egg) • Assess for global biomechanical deficits (ie hips, t-spine, etc) • Strength, mobility, stability globally. • Proprioceptive status globally. • Post rehabilitation throwing mechanics.

Transitioning from Rehabilitation to Athletic Performance • 2-3 week focus prior to initiation of strength and conditioning. • Address Problem areas—Dysfunction, looking for global problem areas • Mobility, flexibility, NMR control • Thoracic spine, hips, foot and ankle. • Regaining Global Linear & Multi-Planar MVMTs • Stressing Involved Region in ALL 3 Planes @ controlled Extreme

Strength & Conditioning for Throwing Athletes Considerations for Defining Effective Strength and Conditioning: • Movement Based Throwing Specific Movements Decides Priority of Muscles to be Trained • Normally Functioning Human • Well Functioning Athlete • Excellent Throwing Athlete • Loading and Exploding (Rotational Acceleration/ Deceleration/ Re-acceleration)

Considerations for Defining Effective Strength and Conditioning: • Energy System Demands • Conditioning Specifically for Baseball in different phases of training • Phosphagen System • Aerobic System

Considerations for Defining Effective Strength and Conditioning: Training Age and Phase (season) • Actual Age of Athlete • How many months, years, and off-seasons has the athlete trained/ played baseball? • Competitive Level • Injuries? • Other developmental issues…

Lower Extremities The Power House of Throwing

Plyometrics • Stretch Shortening Cycle • Coordinates NM Firing

Trunk (“Core Du Jour”) Transmission of the human body.

Upper Extremities Gleno-Humeral and the Scapulo-Thoracic Joints.

Prehabilitation II • PREHAB II: • Making the Healthy Throwing Athlete More Durable!!!

Prehabilitation II—Making the Healthy Throwing Athlete More Durable • Integrated with Strength Program • Addressing all 3 planes of motion of all moveable parts (sagittal, frontal, transverse) • Focus on weakness. • Strength, mobility, and stability. • PNF (proprioception) • Multiple parts moving at one time (t-spine mob., lunge matrix) • Functional, Functional, Functional • We prepare the athlete for the demands of sport • Promote stability with movement vs. isolation • Time for optimal return to competition.

Demonstrations • Come to the demonstrations to see the ACTION!

Throwing Specific Strength and Conditioning