The “Solid 6” exercises are the standard in sport specific exercises for Baseball and Softball. These exercises focus on the Rotator Cuff muscles to strengthen them and prevent injury.
Perform them in a regular weekly routine and especially as a warm up before you throw a ball.
BASEBALL STRENGTH
Acceleration mode develops the muscles associated with generating arm speed or velocity. In Acceleration mode you are simulating the throwing motion, be sure never to release the ball. On follow through, the tube finishes over the shoulder. If the tube finishes on the side of the body, this means the slot/path of the arm was too low, typically caused by the elbow falling below the shoulder.
Deceleration mode develops the muscles associated with the slowing down of the arm once releasing the ball. It is essential to have optimal strength during deceleration, due to the fact that the up to 72% of all throwing injuries occur during deceleration, especially rotator cuff related. In Deceleration mode you are simulating the throwing motion in reverse. To start, pull back like a bow and arrow, raise elbow and hand and resist while going forward.
Internal Rotation (rotator cuff)
External Rotation (rotator cuff)
Shoulder Flexion / Abduction
Scapula Retraction
With the ARM STRONG a player can perform the above exercises and many more. Here is a list of the other popular exercises.
Acceleration mode develops the muscles associated with generating arm speed or velocity. In Acceleration mode you are simulating the throwing motion, be sure never to release the ball.
Deceleration mode develops the muscles associated with the slowing down of the arm once releasing the ball. In Deceleration mode you are simulating the throwing motion with the resistance in the front.
