Stephen Gamma MS, AT, CSCS
PBR-NY Contributor

Editor's Note: Stephen Gamma of Athletic Symmetry and Pro Prospects Training Center is our lead contributor to our "Perform Like a Pro" segment. Coach Gamma has an extensive background that includes 2010 Strength Coach of the Year in the Appalachian League while with the Kansas City Royals organization. Today we look at the most neglected part of performance: the post workout, practice, showcase or game maintenance and recuperation. All to often a player trains their entire off-season and pre-season to perform while their post-event care consists of walking outside in sub-freezing temperatures, into a cold car and sitting for the ride home. The timing is perfect as we kickoff our pre-season showcase series here in the Empire State this weekend.

Recover and Reload 

Performing a warm down session following a workout, practice or game can really pay off over the course of the season. It can assist in keeping the body fresh, help to maximize performance and reduce injury risk. Conversations with high school and college athletes on how they train, what their goals are and what a typical training session consists of gives me insight into a few key training areas where they tend to lack some understanding. Today we are going to briefly discuss the benefits of participating in an active warm down period post training.

Typically, when we think of a cool down or warm down, we think of slowly lowering our heart rate to resting levels and maybe performing some light stretches to increase blood flow and prevent soreness. However, the baseball throwing motion and the demands placed on the shoulder are especially unique. High velocity rotation within the shoulder joint of which possess the greatest amount of motion and the least amount of inherent stability.

Therefore, post training care for the athlete may also require a “unique” approach.

With that said, post throwing routines will vary depending on the athlete, the medical history, the overseeing therapist/athletic trainer/strength coach, etc., the intent of the session should share some common goals.  

Here are some key areas to focus on after a hard practice, showcase, training session or game:

+ Foam Roll/Massage Stick – These tools offer a great way to reduce inappropriate muscle tone (some tightness that may develop as a result of an activity like throwing or swinging). You will get more out of a stretching routine if you identify and address any “tender spots” within a given muscle. Make sure to focus on the entire body, not just your throwing arm. If we remember the body is a connected system, it makes sense to roll and massage areas in the lower body (calves, hamstrings, glutes) as well as the upper body.

+ Hip Mobility – Simple exercises to improve and/or maintain adequate motion of both hips. Some researchers suggest that both hips lose external hip rotation as a response to the throwing motion. A gross or large loss in motion may increase the stress placed on the shoulder and elbow during the throwing motion.

Chest Over Knee Stretch

Single Leg Glute Bridge w/Knee Hug

+ Hip Strengthening – Following the hip mobility work is a great time to work on some “activation” exercises. The goal here is not a strength increase in the true sense of the word, but rather attempting to “balance out” any imbalances that may have occurred as a result of the throwing motion. Researchers have found that the muscles on the outer portion of the hip, primarily responsible for abduction, become weaker over the course of a season.

Side-lying Clam Shell

 

+ Throwing Shoulder Mobility – Light cross-body stretching helps to restore some of the internal rotation that is lost as a result of throwing. This stretch variation is safer and easier to perform compared to the classic sleeper stretch position. Researchers have discovered that the throwing shoulder encounters range of motion changes after one single bout of pitching. Failure to address these changes may result in cumulative changes over the length of a season.

Cross Body Shoulder Stretch

 

+ Rotator Cuff Strengthening – Finish your shoulder routine with some light “activation” work with the aim of once again, “balancing out” that complex. There are, just as in the hip, predictable patterns of tightness and weakness that the rotator cuff is prone to as a result of throwing.

Shoulder W

 

Standing T’s

 

The above list is not comprehensive or the be-all, end-all format. The goal is to offer an example of a quick and easy to perform, warm down circuit following an outing, practice or training session. Feel free to add in a cool down dynamic warm up program, light short jog and other static stretches.

Below you will find a sample circuit with examples of exercises and repetition ranges used as a starting point.

                                              *Stretch/Mobility        ^Strengthening