The overhead throwing motion is a complex orchestration of movement requiring precise timing, coordination and explosive force production on a base of adequate stabilization and flexibility in order to produce a favorable result. Therefore, a training program designed specifically for the overhead thrower must address several critical areas in order to achieve the two main goals of every strength and conditioning program, enhancing performance and minimizing the risk of injury.

Total Body Training: A large portion of the energy created in the throwing motion comes from the push off the ground. In order to transfer that energy to the ball it must be carried through each link in the chain of motion from the ground to the hand. A loss of efficiency at any point along that path will deduct from the ultimate outcome. Therefore, the importance of training each of those links appropriately is paramount. Below is a list of some of the critical areas requiring attention in creating a comprehensive training program.

Adequate Flexibility: Inadequate flexibility will increase resistance to movement, reducing overall power output. Focal areas to address flexibility in the throwing athlete include hamstrings, hip rotators, hip flexors, trunk, chest and back of the shoulder. Given the inherent repetitive nature of throwing, maintaining optimal flexibility also helps reduce joint and soft tissue stress minimizing the risk of overuse injury.

Lower Body Explosiveness: Speed of force production must be addressed in training the lower extremities of the overhead thrower. Plyometric training and high velocity resistance activities (especially emphasizing lateral and rotational movements) are appropriate training modes to compliment a comprehensive lower body strengthening program.

Core Strength and Stability: The midsection is a vital link in the chain of motion connecting the upper body and the lower body. Hip extension, hip rotation, abdominal (oblique) and low back muscles are some of the largest groups in the body, capable of producing great amounts of force. Developing strength and explosiveness in these areas will improve power generation and throwing velocity. Muscular stability and balance around the trunk are also vital to reducing spinal stress and preventing low back injury. Performing strengthening activities on unstable surfaces such as Stability Balls or performing high velocity motions such as medicine ball throws are useful tools in appropriately training the core musclulature.

Scapular and Rotator Cuff Strength/Stability: Arm strength is definitely important to the throwing athlete. However, often the limiting factor in force production is muscular or joint stability. Consider the ease and efficiency of walking or jumping off a stable surface such as concrete versus walking or jumping off an unstable surface such as sand. The outcome is dramatically different between the two situations. If there is inadequate strength or coordination in the stabilizing muscles around the shoulder blade or around the shoulder joint (rotator cuff) force production and throwing velocity will be compromised. Light weight and higher repetition level through specific movement patterns are necessary to target the smaller stabilizer muscles.

The complexity of movement through the overhead throwing motion presents many challenges in designing a comprehensive strength and conditioning program. Training each of the key components listed above in combination with instruction in proper mechanics will greatly enhance the effectiveness and health of each athlete. For more information please contact Champion Sports Training at 865-454-2876.

By Adam Kerley PT, ATC, CSCS