Hey guys, I'm a 31 year old who played highschool and last year started playing adult league ball. I have a couple of habits I think are bad and things I'm trying to correct to help keep my arm healthy. Last year I would get really sore for the whole week and would sometimes not be able to pitch again, but I didn't have any good routines for off days to help. This year I still get really sore, pretty much all right in my pronator teres muscle, but this year I'm religious with my off-day routines. What I'm doing right now is...
Day 1(after start)- squats, lunges, dead lift, core, 30 min cardio, no throwing at all.
Day 2 - Chest, triceps workouts, 30 min cardio, warm up throwing 10 minutes, flat ground throwing and mechanic walk through in the mirror.
Day 3 - Band exercises and other shoulder and forearm strengthening/flexibility. Core, 30 min cardio, warm up toss - 10-15 minutes
Day 4 - biceps and back exercises, 30 min cardio, 10 min warmup, flat ground throwing (I don’t have a mound)
Day 5- core, 30 min cardio, (no throwing)
Day 6- full rest
After I started this it seems that I can get over the soreness and feel 90 percent ready to pitch by about day 5 right before rest and I feel ready to go by the game day.
Despite this I feel that my mechanics can be improved to help not put as much stress on my elbow perhaps. I have a few velocity killing tendencies in my mechanics that I’m aware of as well. What I think I need to fix is I have a pretty decent lean over my glove side on rotation, I’ve heard this can add excess stress on the elbow. Other things I’m wanting to work on that aren’t necessarily regarding the elbow is to stand taller and not hunch when I bring my kick leg up, increase stride length, and definitely increase hip-shoulder separation because I don’t feel I have any. Also I sometimes have an arm recoil after the pitch.
Let me know what else you see or what you think about the things I’d like to fix, or also feel free to add any comments about my routine or anything. Also any exercises to help transition into better mechanics. I’m just trying to stay healthy as long as I can, just watched a guy fully rupture his biceps tendon mid pitch and it really didn’t look fun.
First video is a from behind the plate which goes through all my pitches. Second video I added just has 2 pitches, it’s older and I feel my mechanics have changed a little already but thought the angle would be good. And yes, first pitch of the inning crushed. lol. Thanks ahead of time! I appreciate all input.