The Overhead Athlete Exercise Progression is a complete exercise progression to add strength, flexibility and endurance to the muscles that assist the shoulder elbow, wrist and hand with overhead sports. This has been formulated by physical therapists, athletic trainers, and strength coaches with extensive pro-team and adolescent/adult sports medicine experience.
The act of throwing is incredibly stressful to the shoulder. Some have suggested the force generated in throwing by the strong anterior (front) shoulder muscles generates the same force exhibited during dislocation.Gill The passive braking system, the labral cartilage as well as the active braking system, the rotator cuff takes on much stress trying to decelerate or slow the arm during throwing or Racket sports. Therefore, it is crucial after an injury or just returning to throwing/ racket sports that an athlete embarks on a conditioning program.
The Overhead Athlete Exercise Progression includes 50 videos. There are 21 upper body, 6 core and 2 lower extremity strength progressions.There are 16 flexibility stretches. and 6 are aerobic choices. This is complete step-by-step program to return the athlete back to their sport.
**IMPORTANT: Always consult your physician or qualified health care provider before using any of the information or programs on this website. If you use any information or exercise programs on this page or web site, and experience any pain, fatigue, shortness of breath or other physical symptoms, you must immediately stop and call your physician or other qualified health care provider.
Strength Shoulder Throwing Racket Sports
- For strengthening progressions, start with the first exercise of each progression and build up to 2 sets of 20 reps, 3 times per week. (nonconsecutive days ). Start slowly and add repetitions as you feel you can tolerate.
- See to the right on your computer or below on your phone an example of one the strength video progressions that's included in the program.→
-If you have built up in strength to 2 sets of 20 repetitions of an exercise, 3 pain free times (nonconsecutive days), you can progress to the next more advanced exercise in the progression. You could stay at that exercise for as long as you feel comfortable, but in order to get stronger you need to add more repetitions or move to the next exercise. Once you progress onto the more difficult exercise you do not have to continue the preceding exercise, unless you still like to do it as a warm up.
-If when you move up to the next exercise and you can't do at least 10 repetitions stay at the previous exercise and add more repetitions. As you climb in repetitions of the easier exercise periodically progress to the next exercise and see if you can get at least 10 repetitions.
-If you are at the most advanced exercise in each exercise progression continue to do 2-3 days per week. You could continue to add repetitions greater than 20 or add more resistance in the form of weights or exercise bands.
- As you get stronger you may feel working out 3 days per week is too much and need an extra recovery day. You could reduce your work out days to 2 times per week because the stronger you get the more recovery time you need. This is not unusual. Listen to your body. Just because the clock says its time to work out again doesn't always mean your body is ready.
- A 3 day workout could be M-W-F or T-Th-Sat.
- A 2 day workout could be Mon.Thurs. Upper body and Core. Tues. Fri. Lower body
-Studies show that 2 sets of an exercise are just as good as 3 if you are exercising to fatigue, but some people like to do 3 sets. Kraemer
-If you are doing a one-sided exercise, you should strive to bring your affected side to equal your unaffected side in terms of strength (arms and legs). If you know one side is weaker, have that side go first then have the stronger side match the repetitions. As you keep climbing you will see your weaker side catch up the stronger side.
-If you are doing a core exercise, you should strive to continue to get stronger through the progression.
- Perform all the exercises in the progression one after another, this is referred to as a circuit. Then repeat again for the second set in the circuit. This gives your body time to recover in between sets. Robinson
- Remember to document down your sets, reps and weights each work out under each exercise. You can reflect on your workout by way of work performed on the dashboard page. You can also "click" on the star on top of any strength, flexibilty or cardio exercise. This marks them a s favorite to keep track of what exercise you are currently performing.
Overlapping days
If you build up to 5 days of cardio, 3-5 days of stretching and 2-3 days of lifting your workouts may overlap on the same day. That's ok.
Lift or Cardio 1st?
Studies show doing aerobic exercise first helps you to warm up your tendons and joints. This makes your strength and flexibility exercises, afterward, feel more comfortable.
However studies also show doing your strengthening first helps you deplete all your carbohydrates so when you do your aerobic exercises at the end you burn more fat.
Improving flexibility comes from stretching your muscles, tendons and joints. Our jobs and hobbies tend to make certain muscle groups be more overdeveloped and less flexible. Ironically, most sports reinforce these same postures. Stretching on a regular basis can help to make sure that certain inflexibilities do not develop.
Studies show that doing your stretches after you have warmed-up is optimal. However, if you're pressed for time stretch when you can. More people strain themselves from never stretching more than stretching at the wrong time.
< See to the left on your computer or below on your phone an example of one of the flexibility videos included in the program.
Studies show that stretching should be done 3-5xs per week. Each stretch is held for 30 seconds 2x's. Davis DS1, Ashby PE, McCale KL, McQuain JA, Wine JM.
Overlapping days
If you build up to 5 days of cardio, 3-5 days of stretching and 2-3 days of lifting your workouts may overlap on the same day. That's ok.
See to the right on your computer or below on your phone an example of one of the cardio exercise videos included in the program →
Cardiovascular training Is strengthening your heart and endurance muscles. Cardiovascular training is typically done 3-5x's per week, striving for 20-30 minutes. Pick an activity you enjoy, walking, biking, dancing, etc.
Start with a time that you can tolerate and build up to 30 minutes over time.
You could progress each cardio workout up to 60 minutes.
Studies show, cardio training is optimally 5x's per week for 30 minutes. CDC
Initially doing something 3x's per week is a great place to start. Build to 5 days per week.
It is suggested to use a directional preference model. This means spending more aerobic time in positions that are opposite of what you normally do. Sitting, flexed-forward people could do more upright activities (walk, run, elliptical or swim), while standing, upright people could do more flexed activities (row or bike).
Last, Cross-training means doing a multitude of different aerobic events. This way you raise your heart rate, but your muscles, posture, and mind engage in different activities. A typical Cross Training Schedule Monday - Bike, Tuesday - Swim, Wednesday - Run, Thursday off, then repeat.
**Intensity of training or heart rate should to be determined by your MD,
Overlapping days
If you build up to 5 days of cardio, 3-5 days of stretching and 2-3 days of lifting your workouts may overlap on the same day. That's ok.
Lift or Cardio 1st?
Studies show doing cardio exercise first helps you to warm up your tendons and joints. This makes your strength and flexibility exercises, afterward, feel more comfortable.Hanrahan
However, studies also show doing your strengthening exercises first helps you deplete all your carbohydrates (sugar), so when you do your cardio exercise at the end of your workout you burn more fat. US Milatary
