7 Ways Baseball Pitchers Can Increase Pitching Velocity By Strengthening Their Rotator Cuff

The following article is a press release from the American Academy of Orthopedic Surgeons about baseball pitching velocity improvements. It contains some helpful baseball pitching information that we feel may benefit youth pitchers looking to make velocity improvements.

For more free information about baseball pitching workouts, please visit our FREE Pitching Workout Videos online at http://www.pitchingworkouts.com.

PRESS RELEASE – Feb. 25, 2005 – Whether it's working on the fundamentals of throwing a baseball, practicing consistently or staying physically fit, baseball pitchers at all levels are always searching for ways to perfect their game, improve their command, increase velocity and remain injury-free.

During a podium presentation held at the 72nd Annual Meeting of the American Academy of Orthopaedic Surgeons Feb 25, orthopaedic surgeons discussed how improving and strengthening the biomechanical movement of the rotator cuff can impact baseball pitching performance by enhancing a pitcher's overhead throwing velocity.

A study by Michael Q. Freehill, MD, an orthopaedic surgeon at the Sports and Orthopaedic Specialists in Edina, Minn., and a team of researchers evaluated whether a specialized baseball strengthening program focused entirely on the rotator cuff and periscapular muscle, which help make up the shoulder joint, can increase baseball pitchers' arm strength and improve baseball pitching velocity throughout the season.

Participants were male athletes from four Minnesota high school and college baseball teams, who listed baseball pitching as their primary position.

The players’ ages ranged between 14 and 25 years old with an average age of 19.2 years old. The baseball pitchers were split into two groups: a treatment and a control group, both consisting of 15 players. The control group performed standard conditioning programs, as directed by their respective baseball coaches. Along with standard conditioning, the treatment group also participated in a rotator cuff and scapular stabilization program three times a week.

The program consisted of a series of seven rotator cuff exercises -- executed without the use of weights or added resistance -- until maximum repetitions were achieved.

For those exercises that required weights, players progressed to performing exercises with a baseball in hand and slowly increased reps, eventually moving up to one and two-pound weights.

All athletes in the study participated in pre- and post-season pitch velocity and rotator cuff strength (Isobex) tests and several physical examinations to access strength development.

"The mechanics of a baseball pitch are extremely complex, involving the use of several different muscles and a series of body movements," Dr. Freehill said. "The more we learn about the rotator cuff and the impact strengthening has on the arm, the greater the chance to increase the overall performance of the pitcher."

The pitch velocity in the treatment group increased significantly throughout the course of the study. The average increase was 2.5 miles per hour with 11 of the 15 pitchers maintaining or intensifying their baseball pitch velocity throughout the baseball season.

There was no significant improvement of baseball pitch velocity in the control group, however.

At the completion of the baseball season, the four pre-season physical injuries found among the treatment group had either subjectively improved to a significant extent or completely disappeared, despite active baseball throwing throughout the season. The one baseball pitcher in the control group with a pre-season physical injury did not improve or dissipate at post- season.

According to Dr. Freehill, "Adding a focused periscapular muscle and rotator cuff strengthening program to a pitcher's existing core conditioning program can have a positive impact on the pitch velocity and reduce the risk of potential injury, extending the health of the throwing arm, pre- and in- season."

The baseball pitcher strengthening protocol includes performing the below exercises:

1. Flexion (up to 50 repetitions): Start with arm midway between the front and side of the body, thumbs down. Raise arms diagonally to shoulder height and lower slowly.
2. Flexion (up to 50 repetitions): Start with arm at side, thumbs forward. Raise arm to shoulder level and lower slowly.
3. External Rotation (up to 50 repetitions): Lie on your side with elbow bent to 90 degrees, keeping the elbow pressed in to the side of the body. Squeeze shoulder blades together as you lift your hand away from your stomach towards the ceiling and then lower slowly. Repeat with the other arm.
4. External Rotation (up to 50 repetitions): Lie on your stomach with your elbow bent to 90 degrees. Squeeze the shoulder blades together as you raise your hand up, and then lower slowly. Repeat with the other arm.
5. Internal Rotation (up to 50 repetitions): Place a stretchy exercise band that will offer resistance in the door. Squeeze the shoulder blades together, keeping the elbow pressed to side of the body. Then pull hand toward stomach and slowly return. Repeat with the other arm.
6. Horizontal Abduction (up to 50 repetitions): Place opposite arm on a table that is approximately the height of your hip. Start with arm hanging straight down with the thumb pointing to the side, then lift arm to shoulder height. Lower slowly and repeat with the other arm.
7. Push-up Plus (up to 20 repetitions): Perform standing push-ups against the wall. As you straighten your arms, press through the shoulders and round the chest. Progress to a counter top, floor with knees bent, then a floor with legs straight.

To see some of these baseball pitching exercises right now and others, check out our FREE Baseball Pitching Workout Videos online at http://www.pitchingworkouts.com.

Yours in baseball,

Steven Ellis
The Complete Pitcher™
www.thecompletepitcher.com
www.thecompletepitcher.blogs.com