5 Ways to Protect Your Throwing Arm in 2014
February 3, 2014
#1: Weighted jump rope
3 1-minute sets per day for 12 weeks can increase external rotation strength by 55%.
Why is this important? Because external rotation weakness is a risk factor for injury.
#2: Medicine Ball Deceleration Training
Medicine ball training can help strengthen your arm to better handle the follow-through.
Subscribe to my Baseball Video Library to learn more about specific medicine ball training.
#3: Proper Long Toss
National Pitching Association Recommendation = 120 feet
Throwing > 180 feet does not increase velocity BUT significantly increases arm stress:
Subscribe to my Video Library to learn about WHY long toss is valuable and how to long toss correctly
#4: Checking Rotator Cuff Muscle Strength
A low strength ratio between external and internal rotator cuff muscles can increase injury risk by 39%:
This can be checked with muscle strength testing software:
#5: Doing a Video Analysis
Several MLB baseball teams are proactive and get biomechanical analyses of their healthy pitchers to reduce their risk of injury, maximize their performance, and provide a baseline measurement they can use to compare in case injuries arise.
-Glen Fleisig, PhD
American Sports Medicine Institute
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