internal rotation

The Thrower’s Ten is an organized and concise exercise regimen specifically designed for pitchers and throwers. Each movement is designed to improve strength, power, and endurance of the shoulder and arm muscles.

Joe Micca, DPT, a sports physical therapist with UPMC Sports Medicine specializing in baseball injuries and rehabilitation, demonstrates the Thrower’s Ten workout program.

baseball infographic

What You Need to Get Started

Before starting this exercise regimen, you will need:

  • Stretch band
  • 5-pound hand weight or dumbbell
  • Fence or other fixed location
  • Flat table or other raised surface
  • Stability or exercise ball

During baseball season, repeat each exercise 10 to 15 times, three to four times per week; however, it is not recommended that pitchers perform these movements immediately before a start or outing.

RELATED: Common Sports Injuries: Baseball

1. External Rotation at 0° Abduction

Stand with your elbow at 90°, fixed at side, and arm perpendicular to body. Place a rolled up towel between your body and arm (optional). Grip stretch band handle while the other end is fixed to a fence or other stationary object. Pull out your arm, keeping elbow at side. Return stretch band slowly and controlled.

2. Internal Rotation at 90° Abduction

Stand with your shoulder externally rotated and elbow bent to 90°. Keeping your shoulder away from the body, rotate it forward, keeping elbow bent at 90°. Return stretch band to starting position.

3. Scaption “Full Can”

With a dumbbell or hand weight, raise your arm to shoulder level at 30° angle in front of body. Do not go above shoulder height. Hold for two seconds and lower slowly.

4. Shoulder Abduction to 90°

With a dumbbell, raise your arm to the side at 90° while keeping elbow straight. Hold for two seconds and lower slowly.

5. Prone Horizontal Abduction (Neutral)

Lie on table, face down, with involved arm hanging straight to the floor and dumbbell in hand. Raise your arm out to the side, parallel to the floor. Hold for two seconds and lower slowly.

6. Prone Rowing

Lie on your stomach with involved arm hanging over the side of the table, dumbbell in hand and elbow straight. Slowly raise your arm, bending elbow,and bring dumbbell as high as possible. Hold at the top for two seconds, and then lower slowly.

7. Rows into External Rotation at 90° Abduction

Seated on stability ball, with both arms straight ahead, grasp stretch band. Keeping your arms at shoulder height, bend your elbows and pull tubing towards the body until your elbows are at shoulder level and directly out to both sides (90° abduction). Hold for two seconds, and then rotate shoulder upward until arm is at 90°. Hold at the top for two seconds then return slowly to starting position.

8. Wrist Extension

Supporting the forearm and with palm facing downward, raise a hand weight as far as possible. Hold for two seconds and lower slowly.

9. Wrist Flexion

Supporting your forearm and with palm facing upward, lower the hand weight as far as possible and then curl it up as high as possible. Hold for two seconds and lower slowly.

10. Supination/Pronation

Forearm should be supported on table with wrist in neutral position. Using a hand weight, roll your wrist upward. Hold for two seconds and return to starting position.

For more information on baseball performance training and baseball injuries, visit the UPMC Sports Medicine website.

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About Sports Medicine

An athletic lifestyle carries the potential for injury. Whether you’re an elite athlete or a weekend warrior, UPMC Sports Medicine can help. If you are looking to prevent, treat, or rehabilitate a sports injury, our multidisciplinary team of experts can help you get back into the game. If you are seeking to improve your athletic performance, we can work with you to meet your goals. We serve athletes and active people of all ages and experience levels. Our goal is to help you keep doing what you love. Visit our website to find a specialist near you.