ballistic-six-exercises-for-pitchers.pdf (357.1 KB)
A little background on these arm care exercises…
Traditionally, the Thrower’s Ten, Jobes, Red Sox Seven, and T’s, Y’s and I’s are commonly used programs to strengthen and condition the throwing arm. All of these training programs emphasize the development of the shoulder muscles to throw more efficiently to realize greater results.
In a 2004 study, it was discovered that athletes who strengthen their upper body and improve their eccentric strength will realize a 2 mph average increase in the speed of their fast balls after eight weeks of training compared to those who used traditional strength training programs.
These six exercises, known as the Ballistic Six, performed in a ballistic (quick) manner using a reverse throwing type of motion to elicit powerful stretch reflexes, can help improve arm speed.