Below is a list of proper POST THROW RECOVERY (This should be done every day you get past 105 feet of catch, daily schedule will determine exercises on a given day refer to throwing program):
Below is a list of proper POST THROW RECOVERY (This should be done every day you get past 105 feet of catch, daily schedule will determine exercises on a given day refer to throwing program):
Recovery Day 1:
Recovery Day 1:
32 oz ball Ball drops x) 50 reps at 4 positions (Straight out, out to side, wall 90 degrees and prone 90 degrees
Internal External Rotation J Bands x 50 Reps at each position (slow and controlled)
5lb Dumbells.mp4Recovery Day 2:
Recovery Day 2:
5lb Weight Series. 3 sets of 10 (Straight out, 45 degrees, out to side, reverse flies)
60 second ball circles against wall at 3 positions (refer to video)
Lacrosse Ball or Baseball Rollout of Shoulder/Lat
J-BandWorkout.mp4Recovery Day 3:
Recovery Day 3:
J - Band walk backs x 10 Reps (both arm down and arm up)
20 reps of heavy plyo ball decel catch
Pushup Plank position hold for 60 seconds
Reverse Throws.mp4Recovery Day 4:
Recovery Day 4:
Intensity is no more than 50%
Reverse Throws: 32 oz x 15 throws @ 50% intensity
Decel Catch to Reverse Throw: 32 oz, 2 sets of x 10 throws
