Start in the down position with arms in a omf rt ab l epo sition. Raise arm out to the side slightly in front of shoulder, parallel to the floor. The programs goal is to be an organized and precise exercise program specific to the thrower to improve strength, power, and endurance of the shoulder musculature. Hold the therapy tubing with your hand, overhead and out to the same side of the body as the hand holding the tube. Pull your arm down and across your body to the outside of the opposite leg. Lowe the throwers ten exercise program has been designed to exercise the major muscles necessary to return to throwing. In addition, all exercises included are specific to the thrower and are designed to improve. The program s goal is to be an organized and concise exercise program.
Effects of throwers ten exercise program on pain and. Strenthens the rotator cuff muscles, upper arm, and muscles which control the shoulder blade. Throwers 10 exercises program 5b prone horizontal abduction full external rotation, 100 degrees abduction lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up hitchhiker position. Twenty subjects who were assigned by random sampling to an experimental group n10 to which. To establish a total body awareness and control of his throwing movement before being allowed to return to normal pitching duties. Start with a pushup on the wall, progress to table top and. Taking all these factors into consideration, the professionals at the northwell health orthopaedic institute, as well as sports therapy and rehabilitation services stars, have developed a comprehensive rehabilitation program for the overhead throwing athlete. Table 1 from the advanced throwers ten exercise program. This program is designed to help overhead throwing athletes strengthen and support the mechanics of the shoulder complex musculature. Again, it is crucial for pitchers to stay off the mound during this period.
The throwers ten program was developed by kevin wilk, dpt and dr. Pronation forearm should be supported on a table with wrist in neutral position. Using a weight or hammer, roll wrist taking palm up. The purpose of this study was to examine the effects of throwers ten t10 exercise program on pain and function in patients. Next, repeat the exercise with the left arm for 10 repetitions while. Throwers ten exercise program rutland regional medical.
Kevin wilk, dpt, pt, fapta, has lead a dis nguished career as a clinical physical therapist for over 35 years, as a leading authority in rehabilita on of sports injuries and orthopedic lesions. Essential tennis lessons and instruction for passionate players recommended for you. Throwers 10 exercise program for pitchers the throwers 10 chad madden, physical therapist, demonstrates exercises for the throwing athlete. Overhead throwers program sports medicine northwell. A new exercise series for enhanced dynamic shoulder control in the overhead throwing athlete. Throwers ten exercise program exercise 10c exercise 10d 10c. Jobes shoulder exercises memorial hermann health system. The purpose of this study was to examine the effects of throwers ten t10 exercise program on pain and function in patients with shoulder impingement syndrome. Pdf effects of throwers ten exercise program on pain and. Diagonal pattern d2 extension use the involved hand to grip the tubing handle overhead and out to the side. The programs goal is to be an organized and concise exercise program.
The throwers ten exercise program is designed to work out the major muscles necessary for pitching and throwing in baseball as well as any other throwing. Kevin wilk, dpt, pt, fapta, has lead a distinguished career as a clinical physical. Pushups start in the down position with arms in a comfortable position. Throwers ten exercise program university of florida. Over the years, ive built a comprehensive training program for throwers by tapping into experts in all five of these areas, and by finding athletes who are willing to take on a high volume of work, improve their weaknesses, and develop the qualities needed to succeed in their particular event. Continue strengthening program throwers ten program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the.
Athlete shoulder control in the overhead throwing a new. Initiate interval sport program once determined by physician. In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the. This video demonstrates an inseason warm up routine for baseball and tennis players. The throwers ten program is designed to exercise the major muscles necessary for throwing. These exercises strengthen the rotator cuff and prevent common shoulder. Kevin wilk, dpt, pt, fapta, has lead a distinguished career as a clinical. Throwers ten exercise program the throwers ten program is designed to exercise the major muscles necessary for throwing. Our offseason throwing program is based predominately on 46 weeks of arm care exercises surgical tubing and long toss. The itp is initiated upon clearance by the athletes physician to resume. Throwers ten exercise program pdf thrower s ten exercise program pdf juggernaut training throwers 10 exercise program images. Throwers ten exercise program the thrower s ten program is to exercise the major muscles necessary the program s goal is be organized and prcgram in addition, an specific to the thrcwaer are designed to improve strength. Throwers ten exercise program pdf with photos throwers ten exercise program pdf with drawings more. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature.
Cook childrens medical center will not be responsible for any harm or injury resulting from interpretation of the materials. Player starts at a distance of 15 steps, 23 sets of 25 throws on a line with 5 minutes recovery between sets. Involved hand will grip tubing handle overhead and out to the side. Throwers ten exercise program c t exercise 8 exercise 9a 8. As you will see below, i have broken down our throwing program into 3 phases. We use the latest evidencebased rehabilitation methods to get you back to the sport. Throwers ten exercise program orthopaedic medical group. Push up as high as possible, rolling shoulders forward after elbows are straight. This program is a continuation of the throwers ten exercise program, which has been utilized with excellent results in clinical practice and in athletic performance training. Pull tubing down and across your body to the opposite side of leg. However, unlike the throwers ten, the complete throwing program provides preventative and rehabilitation solutions for all links in the kinetic chain of the athlete who throws overhand.
The interval throwing program itp is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing through graduated throwing distances. In addition, all exercises included are specific to the. Throwers ten exercise program the throwers ten program is to exercise the major muscles necessary the programs goal is be organized and prcgram in addition, an specific to the thrcwaer are designed to improve strength. Phase i throwing program returntoactivity phase weeks 69 weeks 6 through 9 return to play depends on throwers condition and progress. Perform these exercises in 3 sets of 10 repetitions. Pdf effects of throwers ten exercise program on pain. The programs goal is to be an organized and concise exercise. Advanced throwers ten exercises performance health. The throwers ten program is designed to be specific to a thrower and improves endurance, strength, and power for the shoulder. The throwers ten exercise program has been designed to exercise the major muscles necessary to return to throwing.
The exercise program discussed in this article is designed to build on the throwers ten exercise program to create a higher level of strength, endurance, and dynamic stability. The advanced throwers ten exercise program peter n. Interval throwing program for baseball players phase i. Upmc lemieux sports complex 8000 cranberry springs drive cranberry township, pa.
It does not replace medical advice from a qualified physician or physical therapist. This advanced throwers ten exercise program was developed by dr. The throwers ten exercise program the throwers ten program is designed to exercise the major muscles necessary for throwing. Recent advances in the evaluation and treatment of the shoulder. The throwers ten program has been scientifically studied and showed to significantly increase throwing velocity in high school baseball players. Return to throwing program 6 pitchers post injury throwing program goal. Supination forearm supported on table with wrist in neutral position. Throwers 10 please click the following link for full pdf article. Throwers ten exercise program diagonal pattern d2 extension involved hand will grip tubing handle overhead and out to the side. The throwing and preventative program has a base model so that it can be incorporated into a prepractice warm up. Training program for throwers track and field toolbox.
In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder musculature. Throwers ten exercise program pdf free thrower s ten workout program for baseball pitchers upmc throwers 10 exercise program images e993 com throwers ten exercise program pdf free. If youre a baseball player interested in trying out the throwers 10 exercise program with a upmc sports medicine expert, call 18559377678 sport. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of. Start with a pushup on the wall, progress to table top and gradually progress to the floor as. Lay with chest and stomach on a theraband exercise and stability ball. Strength training for throwers sport performance centres. For several years, the throwers ten exercise program has been performed to enhance shoulder strength in the athlete. Return to throwing program boston shoulder institute. This throwers ten exercise program was developed by dr. The thrower s ten program is designed to exercise the major muscles necessary for throwing.