My son has been pitching for a few years, and I read a lot about risks of injury and tommy John and such, and many times I see it referenced that strength training can be beneficial in preventing injury. What would be an appropriate regimen for my son? He is about to turn 11 and is a pretty big kid for his age, almost 5 ft and 90 lbs. He has only been clocked on a radar gun a few times but last reading was throwing about 59 mph.
What he does now (as recommended by his coach), are band exercises once a week, and a regimen of various wrist curls with a 2 lb weight, squeezing a small rubber ball, push-ups, pull-ups, sit-ups, and some squats with a medicine ball. He does that regimen about three times a week. He also plays soccer this time of year and runs easily a few miles a week, probably significantly more. He has no pain or injuries. He does not pitch competitively from August to January. He does take some lessons but this time of year he throws a ball less than weekly and not for very long.
What do you think of this? Is it too much? Too little? Should anything be changed?
Post by Brandon Farish, CSCS on Aug 29, 2018 10:51:18 GMT -6
I am a strength and conditioning coach that works for Champion Sports Medicine. I work with baseball pitchers when it comes to trying to decrease risk of injury/increasing performance.
From my side of things the most important thing is that the exercises are being performed properly and if they are not there needs to be a correction of form or adjustment to the exercise. Always try and keep exercises basic at first and don't rush into really complex exercises or heavily loaded exercises. Especially at that age.