My own tubing warm-up program

#1

TUBING PROGRAM TO WARM-UP
SETS REPS/TIME TEMPO
Little Arm Circles 1 set of 1 minute
Medium Arm Circles 1 set of 1 minute
Big Arm Circles 1 set of 1 minute

Internal Rotation 1set 8 reps SLOW

External Rotation 1set 8 reps SLOW

Internal Rotation at 0 degrees 1set 8 reps SLOW

External Rotation at 0 degrees 1set 8 reps SLOW

Reverse Throwing Motion 1set 10reps Medium

Forward Throwing Motion 1 set 10reps Medium

Scapula Pull/Punch 1 set 12 reps Slow
Plyometric Internal/external at 0 degrees 1 set 20 seconds

and for cool down I would increase the sets to 2.

#2

Some people like to do this before they throw, some after, and some both.

It’s nice, I would suggest something to work the front/middle deltoid also (but the back is pretty important), and triceps/biceps a little too.

#3

well with the scapula pull and punch I get the back.

With the:
Reverse Throwing Motion 1set 10reps Medium

Forward Throwing Motion 1 set 10reps Medium

It targets the delt and some bicept and it does target the tricept. I could do a couple bicep curls if needed.

#4

[quote=“RIstar”]well with the scapula pull and punch I get the back.

With the:
Reverse Throwing Motion 1set 10reps Medium

Forward Throwing Motion 1 set 10reps Medium

It targets the delt and some bicept and it does target the tricept. I could do a couple bicep curls if needed.[/quote]

Well I mean do some exercises that target individual muscles then do some that target the groups. It’s like individual pep talks and getting the team pumped up. :wink:

#5

[quote=“RIstar”]TUBING PROGRAM TO WARM-UP

Internal Rotation 1set 8 reps SLOW

External Rotation 1set 8 reps SLOW

Internal Rotation at 0 degrees 1set 8 SLOW

External Rotation at 0 degrees 1set 8 SLOW

Reverse Throwing Motion 1set 10reps Medium

Scapula Pull/Punch 1 set 12 Slow
Plyometric Internal/external at 0 degrees 1 set 20 seconds
[/quote]

What are these ones?

Thanks
Greg

#6

I’m also curious. I pretty much wing my tubing exercises based on what I’ve seen others do, so I don’t have any names or a particular structure for them. It’d be really helpful if you posted pictures, diagrams, or (even better) a video of the different movements.

#7

you’ve ressurected a RIStar thread! :o :o :o :o :o :o

#8

Oh no!!! The ghost of RIstar lives! :shocking:

Check out the ASMI video
http://www.asmi.org/SportsMed/throwing/thrower10.html][u]here[/u
.

#9

Oh. My. God. :smiley: