Sports Medicine

How We Train the Kinetic Chain

The training program of a throwing athlete should incorporate flexibility, balance, coordination, aerobic conditioning (pitchers), and anaerobic conditioning. Baseball is short, explosive movement patterns with long periods of rest in between each performance (pitchers have different periods of active and rest periods). Having said this, baseball is twisting, lunging, and pushing. The baseball athlete must twist their bodies first in order to throw or swing a bat. Then they lunge along with twisting and eventually push the ball forward in a throwing manner (pushing the ball in pitching language is much different than the type of pushing we are speaking of when it comes to movement patterning of baseball).

This workout routine should be divided into two separate workout days (example listed below).
 

Using a sport cord that is attached to a high position (the top of a closed door) or a cable machine set at a high position, pull the sport cord or cable towards your chest squeezing your shoulder blades together at the same time. As shown in the ending position photo, keep your elbows along the side of your body and do not pull your elbows past your body when rowing. You can vary the exercise by rowing with one arm at a time or as pictured with both arms at one time.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Using a sport cord that is attached to a mid-level, chest height position (the middle of a closed door) or a cable machine set at a mid-level, chest height position; pull the sport cord or cable towards your chest squeezing your shoulder blades together at the same time. As shown in the ending position photo, keep your elbows along the side of your body and do not pull your elbows past your body when rowing. You can vary the exercise by rowing with one arm at a time or as pictured with both arms at one time.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Using a sport cord that is attached to a mid-level, chest height position (the middle of a closed door) or a cable machine set at a mid-level, chest height position; pull the sport cord or cable towards your thigh keeping your shoulder blade back and down in a retracted and depressed position at the same time. As shown in the ending position photo, keep your arm along the side of your body (thigh) and do not pull your arm past your body when pulling.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Using a pair of dumbbells (nothing heavier than 5 lbs.), start with your arms at your side. Then as you raise your arms out to the side rotate your arms so that the palms of your hands are facing up toward the ceiling. Only raise your arms up to shoulder height. Then bring your arms back down toward your sides while rotating your arms back so that the palms of your hands are facing toward your thighs. The important part of this exercise is to squeeze your shoulder blades together at the same time as you raise your arms.

Starting Position

Raise Arms Up to Shoulder Height

[ back to strength training of the throwing athlete ]

Using a pair of dumbbells (nothing heavier than 5 lbs.), start with your arms at your side. Then keeping your shoulder blades back, raise your arms in front of you to shoulder height. Then bring your arms back down toward the front of your thighs into the starting position. The important part of this exercise is to squeeze your shoulder blades together at the same time as you raise your arms.

Starting Position

Raise Arms in Front of Body

[ back to strength training of the throwing athlete ]

Using a pair of dumbbells (nothing heavier than 5 lbs.), start with your arms at your side. Then as you raise your arms out in a 45 degree angle, keep your thumbs pointing toward the ceiling. Only raise your arms up to shoulder height. Then bring your arms back down toward your sides into the starting position. The important part of this exercise is to squeeze your shoulder blades together at the same time as you raise your arms into the 45 degree position.

Starting Position

Raise Arms With Thumbs Upward

[ back to strength training of the throwing athlete ]

Lying on a Swiss Ball (Physioball) on your chest, begin this exercise by squeezing your shoulder blades back together. Then bring your elbows straight back like a row exercise. Keeping this position, slowly rotate your shoulders into a 90 degree angle (the position would look like the doorway stretch position with your shoulders). Then just do the reverse order back to the starting position: rotate your shoulders back to the row position, lower your arms back towards the floor. The weight of the dumbbells to be used during this exercise should not exceed 5 lbs.

Starting Position

Squeeze Back the Shoulder Blades

Elbows Back (Like a Row)

Rotate Shoulders Outward (External)

[ back to strength training of the throwing athlete ]

Lying on a Swiss Ball (Physioball) on your chest, start this exercise with the dumbbells in front of you (toward the ground). Keeping your arms straight out, bring your arms back into a reverse shoulder fly position while squeezing your shoulder blades together (your body forms a letter "T"). Slowly return the dumbbells to the starting position.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Lying on a Swiss Ball (Physioball) on your chest, start this exercise with the dumbbells in front of you pointing toward the ground. Keeping your arms straight out, bring your arms up with your thumbs pointing toward the ceiling and your arms spread apart so that your body forms the letter "Y." Slowly return the dumbbells to the starting position.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Lying on a Swiss Ball (Physioball) on your chest, start this exercise with the dumbbells in front of you pointing toward the ground. Keeping your arms straight, bring your arms up and straight out so that your body forms the letter "I." Slowly return the dumbbells to the starting position.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Starting in a single leg standing position, slowly bend at the hip keeping your back flat. Only bend forward as far as your hamstrings will allow you to without rounding out your back. Then return to the starting position of standing on a single leg. It is best to perform this exercise one leg at a time for each set.

Ending Position

[ back to strength training of the throwing athlete ]

Starting in a single leg standing position with the opposite arm positioned as if you were throwing a ball, slowly bend at the hip keeping your back flat and rotate your upper trunk as if you were trying to touch your elbow to your knee. Then return to the starting position of standing on a single leg. It is best to perform this exercise one leg at a time for each set.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Standing with your hip against a small ball (basketball, 45cm Swiss Ball, gym ball), place the ball against the wall and lean your weight into the ball. Keep all of your weight focused on the outside leg. Move the inside leg toward the wall and back to the starting position. The key of this exercise is to keep your upper body upright and your hips level and straight while you are moving your inside leg towards the wall and back. You should feel a slight discomforting muscle burn on the outside of your weight bearing leg.

Starting Position

Ending Position

[ back to strength training of the throwing athlete ]

Using a cable machine (set at a high position) or a sport cord that is attached to the top of a closed door, start this exercise with a wider-than shoulder width stance and keep the knees bent. Grab the handle with one hand and overlap it with the other hand. Keeping your arms straight begin pulling the cable or sport cord from a high position (starting location) down to a low position. While you are pulling the cable or sport cord, transfer your weight from the back leg to the front leg at the same time as you twist your trunk. Then slowly return back to the starting position. Try to draw in your abdominals as you are pulling the cable or sport cord from start to finish and back. This exercise should be performed on the opposite side as well. 

Grab Handle	Begin Pulling	Pull to Low Position

[ back to strength training of the throwing athlete ]

Using a cable machine (set just below chest level) or a sport cord that is attached to the middle of a closed door, start this exercise with a wider-than shoulder width stance and keep the knees bent. Grab the handle with one hand and overlap it with the other hand. Keeping your arms straight begin pulling the cable or sport cord from a mid-level position (starting location) across to the end position. While you are pulling the cable or sport cord, transfer your weight from the back leg to the front leg at the same time as you twist your trunk. Then slowly return back to the starting position. Try to draw in your abdominals as you are pulling the cable or sport cord from start to finish and back. This exercise should be performed on the opposite side as well.

Grab Handle	Begin Pulling	Pull Across

[ back to strength training of the throwing athlete ]

[ back to the kinetic chain ]

Information provided by Chris Blake, M.A., L.A.T.C., C.S.C.S., New England Musculoskeletal Institute, UConn Health Center.