Sample Rotator Cuff Strengthening Program for Pitchers – Resistance Tubing

Recommended guide for choosing a resistance level:

Green = Light – for Beginners

Red = Medium – for Intermediate

Blue = Heavy – for Expert

Remember: it is always better to do more reps with a lighter resistance than work with tubing that is too heavy. Error lightly.

Sample Program:

3 sets of 10 reps for each of the following exercises:

1 – Standing External Shoulder Rotation

· Stand in a square stance and anchor tubing at waist height

· Grasp handle/ball with throwing hand and turn so non-throwing arm is parallel with the wall attachment. Hold with palm against stomach and point thumb upwards.

· Keeping elbow flexed 90° under shoulder and wrist firm, externally rotate shoulder by pulling tubing away from body.

· Finish with thumb pointing upwards, elbow directly under shoulder.

2 – Standing External Shoulder Rotation – Part II

• Stand in a square stance and anchor tubing between knee and waist height.
• Grasp handle/ball with throwing hand and face attachment. Hold with arm out from side, elbow at 90° angle, palm facing down, with thumb pointing towards body.
• With wrist firm, rotate shoulder by pulling tubing back, keeping arm at a 90° angle.
• Finish with thumb pointing toward head, elbow at 90° angle, and shoulder rotated through range of motion.

3 - Standing Internal Shoulder Rotation

• Stand in a square stance and anchor tubing at waist height.
• Grasp handle/ball with throwing hand and turn so throwing arm is nearest to attachment. Position elbow under shoulder, next to side (90°), and turn shoulder outward away from body, palm facing forward with thumb pointing upwards.
• Keeping elbow under shoulder and against side, internally rotate shoulder by pulling tubing towards stomach.
• Finish with thumb point upward, palm against stomach, with shoulder rotated through range of motion.

4 Ð Supraspinatus Pattern

• Stand in a square stance and anchor tubing at ground level.
• Grasp ball/handle with non-throwing arm facing attachment, palm facing body and throwing arm straight at side, elbow slightly flexed.
• Lift arm up and away from body, keeping arms slightly in front of body.
• Finish with thumbs pointing down, shoulder blades squeezed together, and hands at shoulder height, slightly in front of torso.