InsidePitching.com will be running a five part series on what coaches are doing with their pitchers the day after a start. Each coach will dissect their routines for the day after highlighting their workouts for throwing, lifting, running and arm care.
By Drew Thomas Pitching Coach, Coastal Carolina
At Coastal Carolina we like to think that the “day after” starts after the outing. When the game is complete, the starter for the night will go to the bullpen and perform three sets of the Crossover Symmetry tubing exercises (Advanced) or 2 sets of Crossover’s with one set of small weight shoulder combo. After shoulder work, they will get on the bike for a 25 minute flush. Now getting into the original “day after”, our main goal is looking to clear the body of all the toxins from the explosive movements that occurred during the outing, as well as preparing the body for its next start date.
We begin the day with either a swim interval or interval sprints on a treadmill. Next we move into a 10-20 minute core workout using medicine balls, bosu-balls, plates, and bodyweight for stabilization. After the core work we move to shoulder exercises to get blood flow back to the area which helps reduce inflammation and speed up recovery as well as increase range of motion. Balance drills are next which help our guys work on re-tooling the muscle imbalances that occur from being ball side dominate the night before. The “day after” is completed with a “rewind”, using a 2.5-3.5 pound small sand filled ball.
Small weight shoulder combo 3lb’s—these are done controlling small weight’s up and down
1) 12 o’ clock x12 2) 2 o’ clock x12 3) 3 o’clock x12 4) Forward bend with posture x12 5) Elevation to eyebrows x12 6) Side lying External Rotation 7) Side Lying External Rotation (thumbs up) x12
Treadmill Sprint Interval
-20 min Total -Speed 11 or 12 -20 sec on\40 sec off for 10 min -30 sec on\30 sec off for 10 min
Swim Workout Option-this is changed weekly with kicks and medleys.
-125 meter Warm-up -Leg swings -Clocks-shoulders submerged-done with palms up and down as flexibility permits -Chairs-15 yards x 2--start in chair position feet off bottom and use breaststroke arm action forward and elementary backstroke backwards. Make sure to keep good posture!! -Hurdles 1)6 x 75 freestyle with every 3rd a backstroke 15:00 finish 2)6 x 25 freestyle with 3rd 25 a backstroke 5:00 finish Our pool is 25 meters so after each 75 or 25 they will get out of the pool and walk back to the other end which serves as a 20-30 second rest period.
Core Workout
1)Bosu Ball 3x 30 sec -Planks 3x 30 sec -Dollies (Isolation hold in sit-up position) 3x 30 sec 2)Physio-Ball -Push-Pulls in plank position 3x10 -Crunches 3x15 to 20 -Pikes 3x 10 -Straight Leg Bridge 3x10 with 2 second holds at top 3)Balance Drills -Single leg Bosu Ball with med ball catch and throw 15 sec x2 each leg -Single Leg Bosu Ball Torque throws 15 sec x2 each leg -Superman-performed with and without med balls 2 x 20
Shoulder Work-all shoulder work is performed forward and backward
-Squats 1x20 -Lunge—Diagonal/Rear/Lateral 1x10 each way -Sumo Squat to Stand 1x10
Rewind
Reverse’s (with back towards the wall)-this is done with a partner tossing the weighted ball to finish position and whipping the arm in reverse—3x10 -90/90 Rewind throw 2-3x10 -90/90 lying eccentric ER (external rotation) 2x12
In closing, we have found that our pitcher’s swim interval is one of the best methods to help build back strength, endurance, and stability. Whenever we have the option of training in the pool, we find that the water creates a very low stress environment for the shoulders, but provides a tremendous amount of benefits. Switching between the swim and treadmill intervals has provided great benefits in keeping our guys aerobically sound throughout the year. Not leaving out that stretching is a huge part of our “day after” also, each “day after” will start with a dynamic warm up. The movement stretching adds the aerobic element to it, which gets our pitcher’s body temp elevated and ready to perform the workout. All in all, this “day after” workout provides our guys here at Coastal Carolina to start preparing their body for their next outing by flushing the toxins, and retooling the body imbalances created the day before.
At Coastal Carolina we like to think that the “day after” starts after the outing. When the game is complete, the starter for the night will go to the bullpen and perform three sets of the Crossover Symmetry tubing exercises (Advanced) or 2 sets of Crossover’s with one set of small weight shoulder combo. After shoulder work, they will get on the bike for a 25 minute flush. Now getting into the original “day after”, our main goal is looking to clear the body of all the toxins from the explosive movements that occurred during the outing, as well as preparing the body for its next start date. 
