12/03/2025
⚾️ Return-to-Throwing Done Right 🏈
A solid throwing program is more than just “start tossing and hope it helps”.
It should progress through:
✅ Mobility + scap control
✅ Rotator cuff strength (especially 90/90)
✅ Plyometrics + power
✅ Gradual interval throwing
✅ Sport-specific mechanics
This is an example of an intermediate phase of return to throwing program.
🧠 Primary focus at this stage is working on dynamic control through rotator cuff and glenohumeral joint. It’s also critical to train the serratus anterior and scapular facilitators to aide in throwing mechanics to reduce overload on rotator cuff and GH joint.
🔥 This is a great progression into power and force production training, interval throwing programs, and sport-specific plyometrics.
⬇️⬇️⬇️⬇️⬇️
1. Serratus Wall Slide Lift Off: 3×10
2. Standing ER Upper Cut Rotations at 90/90: 3×10
3. Bottoms-Up KB Press Valgus Band: 3×8
4. D2 Flexion Eccentrics: 3x8x5 sec
5. 90/90 Wall Dribbles: 5×30 sec
💪🏼 Build strength. Build control. Build durability.
That’s how you return to throwing safely and stronger.
