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Trainers Corner: Pitchers Amcare - Movement Prep

July 10, 2016

TRAINERS CORNER: WEEKLY BLOG WITH NUNZIO SIGNORE

By Nunzio Signore (BA, CPT, NASM, PES, FMS)
Strength & Conditioning Expert

When PBR invited us to contribute articles in regards to strength and conditioning into a weekly column, we were both flattered and impressed. You see, many people miss the boat on the importance of strength training for baseball players.  Training year round will not only improve performance but help reduce the risk of injury as well.  In addition to articles on strength, we will be posting info about mobility and stability work, speed training and nutrition as well.

Enjoy, and feel free to contact us with any questions at any time (845) 712-5415.

When you work with as many pitchers as we do, you hear the same complaints day in and day out. Things like “my shoulder hurts right here” or “my elbow hurts when I try to straighten my arm.  Learning how to take care of your arm, shoulder and body as a pitcher should be a top priority. Both pre- and post- arm care are equally important.

You can think of pre/post throwing arm care in 5 Parts:

  • Part 1 - Soft Tissue Quality (Foam Rolling)

  • Part 2 - Mobility

  • Part 3 - Band Activation

  • Part 4 - Movement Prep

  • Part 5 - Post Throwing Stretches / Cool Down


Throwing is a total body movement, placing high amounts of torque on the entire body. Movement Prep is designed to get the body warmed up and ready to withstand these forces. It’s also the final phase in preparing the athlete to throw. By following these four steps in sequence prior to throwing, you’ll be putting yourself in a much better position for success as far as reducing the risk of injury and getting more out of your throwing session and your arm.

1. Prisoner Lunge w/Pec Stretch - This exercise works on anterior core control and quad activation, all the while giving us a great stretch in the pecs (10-15 yards). YouTube link: https://youtu.be/x-kSYq8DaTs


2. Inchworms - Inchworms are one of the industry standards and for good reason. Working on hip flexion, core and shoulder stability along with a great calf stretch all in one makes this one of my “go to’s” as far as big bang for the buck warm ups (10-15 yards). YouTube link: https://youtu.be/4ZXONrRHnzo

3. Lateral Lunge w/OH reach - Lateral Lunge with OH reach works on anterior core control, glute activation and scapular upward rotation all in one (5x / side). YouTube link: https://youtu.be/GDHZZXkO-Yc




4. Heidens - This exercise is great for teaching eccentric force production (lead and back leg), as well as concentric force production (back leg), two key areas to help produce “gas” in the delivery. YouTube link: https://youtu.be/S81LxhpQvwI



5. Cross Body Hugs - Basic hugs are great for activating the lats and the scaps as well as simply starting the process of throwing (20x). YouTube link: https://youtu.be/fsHQ13IDEXA


6. Carioca - This is great for working on hip rotation. Use nice short strides on this one so we don’t create too much movement in the lower lumbar (20 yards / ea way). YouTube link: https://youtu.be/8-gfJmpsr-U


7. Backpedals - We use backpedals to help elevate heart rate while using long strides to work on patterning hip mobility (20x yards). YouTube link: https://youtu.be/Nj34LUvltdQ

See ya in the gym.

Nunzio Signore (Owner Operator at RPP)
Rockland Peak Performance
174 Route 17 North
Sloatsburg, New York 10974
(845) 712-5415


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