The first step in rehabilitation is to ensure the throwing athlete has proper shoulder motion. Shoulder motion is crucial for throwing the ball forward with force and accuracy. If it is not restored, there is a higher risk of injury. In addition, throwing athletes need to be able to cock their arm behind their head and shoot the ball quickly. Therefore, Strobe Sport Strobe Training ideas, strengthening the muscles of the upper extremity is the second step in rehabilitation.

Strengthening muscles surrounding the scapula

During throwing motions, the scapula needs to rotate in a specific way. If this is compromised, it can cause ligaments and soft tissues to be stretched and shortened. Furthermore, loss of internal rotation can lead to labral tears. Fortunately, many therapists have developed specific exercises to strengthen the muscles surrounding the scapula and get throwing athletes back in the game.

The scapula is the boney shoulder blade that holds the socket of the main shoulder joint, called the glenohumeral joint. The shoulder girdle is a complex system of joints, including four muscles that work together to provide fluid movement. Three of these are stabilizing muscles, while two others are just the platform on which the arm works.

Core training

Throwing athletes should focus on strengthening their core muscles to improve their performance. Strong core muscles help transfer force from the lower to upper body and protect the back. Core training exercises are critical to athletic performance, and a well-trained athlete will be more likely to avoid injuries. In fact, core exercises can even help decrease the risk of injuries to the lower extremities and low back.

Currently, there are very few studies to study the effectiveness of core training in throwing athletes. For example, one study examined the effects of a baseball training program, in which throwing athletes were randomly assigned to a traditional open-chain training program and a program that included core training. The study also included 15 healthy, age-matched non-athletes as a quasi-control group. The subjects were tested on throwing accuracy, core stability, proprioception, and strength.

Lower body strengthening

Building lower body strength is an effective way to improve athletic performance while reducing the risk of injuries. The key is to build slowly and consistently. You should not overload your body with exercises or training programs. Rather, you should focus on establishing a foundation of safe mechanics in fundamental movement patterns.

Throwing requires a lot of frontal plane movement as well as lateral movement, so exercises should target these areas of the body. A great exercise to strengthen the hips is sideways stepping, which requires an athletic stance with a good distance between your feet. You can do this exercise with a resistance band or dumbbells.

The D2 Flexion exercise is an excellent example of a compound exercise that focuses on the rotator cuff muscles responsible for external rotation. This exercise should be performed slowly and using the shoulder blade as a leverage tool, which will improve control and muscle activation. Perform two to three sets of 15-20 repetitions of this exercise.

Plyometrics

Plyometric exercises help to increase athletes' power, allowing them to produce high amounts of force rapidly. These exercises with gym equipments are essential for athletes to improve their explosive strength and general fitness. In addition, they can help to improve the way athletes move in their everyday activities.

Plyometric exercises should incorporate a periodized exercise plan. Periodization involves varying intensity and volume at pre-set intervals. This method is based on the principle that quality of work is more important than quantity. High intensity workouts with great training equipment recruit fast-twitch fibers in the body.

Plyometrics are an excellent way to speed up muscle contractions and develop power during rehabilitation. The imposed demands on the extremities during sports are tremendous, and proper periodization is crucial to a successful recovery. Besides developing power, plyometric exercises will also improve a thrower's speed, power, stability, and endurance.