HOW TO THROW HARDER & STAY

HEALTHY THIS SEASON

1 . WARM-UP PROPERLY
THE GOAL OF A WARM-UP IS TO PREPARE THE JOINTS AND
MUSCLES FOR THROWING.

A GOOD WARMUP RAISES HEART RATE AND BODY

TEMPERATURE, AND PRIMES MUSCLES USED BY THE
ACTIVITY YOU'RE PREPARING FOR.

WARM-UPS HAVE BEEN SHOWN TO DECREASE INJURIES

ACROSS MANY SPORTS.

YOU SHOULD PERFORM A FULL-BODY & A SHOULDER

WARMUP BEFORE THROWING IN ORDER TO MINIMIZE
INJURY RISK

HERE ARE GOOD EXAMPLES OF BOTH

FULL BODY WARM-UP:
SHOULDER WARM-UP:
2. GRADUALLY INCREASE THROWING VOLUME
ONE OF THE MOST COMMON REASONS PLAYERS GET
HURT IS RUSHING BACK TO THROWING AND DOING TOO
MUCH TOO SOON.

YOU SHOULD BUILD UP THE AMOUNT OF DAYS YOU

THROW LEADING UP TO THROWING EVERY DAY OVER
THE COURSE OF AT LEAST THREE WEEKS.
3. INCREASE STRENGTH AND STABILITY OF
SCAPULAR MUSCLES (EXERCISES 1 & 2)
THE SAYING GOES "YOU CAN'T FIRE A CANNON OUT
OF A CANOE" THE SAME IS TRUE FOR THROWING
HARD WITHOUT SCAPULAR STRENGTH AND
STABILITY.

SCAPULAR MUSCLES STABILIZE THE SHOULDER

BLADE DURING THE THROW.

STRENGTHENING THIS MUSCLE GROUP INCREASES

PERFORMANCE, DECREASES INJURY RISK, AND
PROMOTES GOOD POSTURE

4. PROMOTE PROPER BIOMECHANICS OF THE

SCAP (EXERCISE 3)
A BIG INJURY RISK FACTOR FOR BASEBALL
PLAYERS IS POOR MOVEMENT OF THE SCAPULA.

THIS POOR MOVEMENT CAN LEAD TO

IMPINGEMENT AND PUTS OTHER STRUCTURES
LIKE THE LABRUM AT RISK FOR INJURY.

EXERCISE THREE REINFORCES CORRECT

SCAPULAR BIOMECHANICS.
 5. INCREASE THE STRENGTH OF THE ROTATOR
CUFF (EXERCISES 4 & 5)
THE ROTATOR CUFF IS IN CHARGE OF
MAINTAINING THE ARM IN THE SHOULDER
SOCKET AS WELL AS ACCELERATING AND
DECELERATING THE ARM DURING THE THROW.

BUILDING ROTATOR CUFF STRENGTH WILL

ASSIST DURING ACCELERATION AND HELP
DECELERATE THE ARM AFTER THE BALL IS
RELEASED.

EXERCISES 4 AND 5 FOCUS ON ROTATOR CUFF

STRENGTH.

6. BUILD A STRONG AND EXPLOSIVE BODY

BUILDING A STRONGER, MORE EXPLOSIVE
BODY WILL HELP YOU MAXIMIZE THE FORCE
YOU CAN PRODUCE DURING THE THROW.

THIS IS THE MOST IMPORTANT FACTOR, BUT IS

THE MOST COMPLICATED.

THIS IS OUR SPECIALTY AT KENNEDY

STRENGTH AND WE GUARANTEE RESULTS IN
THE FIRST MONTH SO CHECKOUT OUR
PROGRAMS
 THE EXERCISES.
THESE EXERCISES PROVIDE PROGRESSIVE
OVERLOAD TO ENCOURAGE STRENGTH GAINS, WHICH
IS SOMETHING THAT RESISTANCE BANDS DO NOT
ALLOW MUCH OF.
TO GET STRONGER WITH THESE EXERCISES, ADD
WEIGHT AS THE EXERCISES BECOME TOO EASY.

3 SETS OF 8-12 REPS FOR ALL EXERCISES.

**CLICK FOR DEMO**
1 . FACE PULLS (SCAPULAR MUSCLES)
2. DB ROW (SCAPULAR MUSCLES)
3. LANDMINE PRESS (SCAP BIOMECHANICS)
4. POLLIQUIN ER (POSTERIOR ROTATOR CUFF)
5. CABLE IR (ANTERIOR ROTATOR CUFF)
START WITH A WEIGHT YOU CAN ONLY LIFT 8
TIMES.
CONTINUE USING THAT WEIGHT UNTIL
YOU'RE ABLE TO LIFT IT 12 TIMES.
ONCE YOU CAN HIT 12 REPS, ADD WEIGHT AND
REPEAT THE PROCESS.
 SOURCES

WE PRIDE OURSELVES AT KENNEDY STRENGTH ON

USING EFFECTIVE, SCIENTIFICALLY SOUND METHODS.
HERE ARE SOURCES USED FOR THIS FREE GUIDE.

MATSEL, K. A., BUTLER, R. J., MALONE, T. R., HOCH, M. C., WESTGATE, P. M., &
UHL, T. L. (2021). CURRENT CONCEPTS IN ARM CARE EXERCISE PROGRAMS AND
INJURY RISK REDUCTION IN ADOLESCENT BASEBALL PLAYERS: A CLINICAL
REVIEW. SPORTS HEALTH, 13(3), 245–250.
HTTPS://DOI.ORG/10.1177/1941738120976384

SEROYER, S. T., NHO, S. J., BACH, B. R., BUSH-JOSEPH, C. A., NICHOLSON, G. P., &
ROMEO, A. A. (2010). THE KINETIC CHAIN IN OVERHAND PITCHING: ITS POTENTIAL
ROLE FOR PERFORMANCE ENHANCEMENT AND INJURY PREVENTION. SPORTS
HEALTH, 2(2), 135–146. HTTPS://DOI.ORG/10.1177/1941738110362656

ESCAMILLA, R. F., & ANDREWS, J. R. (2009). SHOULDER MUSCLE RECRUITMENT

PATTERNS AND RELATED BIOMECHANICS DURING UPPER EXTREMITY SPORTS.
SPORTS MEDICINE (AUCKLAND, N.Z.), 39(7), 569–590.
HTTPS://DOI.ORG/10.2165/00007256-200939070-00004

HTTPS://WWW.PHYSIO-PEDIA.COM/THROWING_BIOMECHANICS
LOOKING TO CONTINUE PROGRESSING
TOWARD YOUR POTENTIAL?

BUILD BASEBALL-SPECIFIC STRENGTH AND

POWER IN 4 WEEKS, GUARANTEED

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