Jumping Rope / Fall Shoulder and Towel Drill Programs
September 7, 2010
(click here for a 1-page .pdf of this newsletter)
No exercise functionally trains the shoulder better than jumping rope. NONE.
found that using a 1-lb weighted jump rope in 3 1-minute sets per day for 12 weeks increased external rotation (ER) strength by 55%!
Why is this so important?
As I showed in a previous newsletter, external rotation weakness increased injury risk.
Fall Shoulder Training Program
Year-round throwing year is the #1 contributor to arm injury. Increase strength and stability in the fall. DON'T THROW.
I've created 2 Fall Training Programs that will increase shoulder stability and efficiency:
Program #1 - Click Here for the program.
Program #2 - Click here for the program.
Towel Drill Fall Program
In addition to working on shoulder strength, stability, and efficiency, an effort must be made to establish a consistent throwing motion.
Therefore, I have created a 25-repetition towel drill program that should be done 3 times per week starting 6 weeks before tryouts.
When should you start throwing again? I recommend 1 month before tryouts, throwing 3 times per week (2 sessions of long toss, 1 bullpen session)
Have Questions About This Newsletter?
Call (631-352-7654) or email (PitchingDoc@msn.com) Dr. Arnold!