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Prior Exercise/Regression
GOAL ACHIEVED!!!
Command The Plate Pitcher's Training Program
Watch and Read this First!!
Welcome Video (1:32)
How to Progress
The Tools
Exam Worksheet
Get Your Examination Worksheet
Thoracic Rotation Tightness
Thoracic Stretch Progression #1 / Floor Thoracic Stretch (2:09)
#2 Advanced Thoracic Rotation Stretch (2:11)
Overhead Tightness
Overhead Stretch Progression #1 / Doorway Lat. Stretch (1:55)
#2 Bench Tricep Stretch (2:04)
#3 Standing Tricep Stretch (0:43)
#4 Soft Tissue Techniques (2:17)
Pec Major Tightness
Pec Major Stretch Progression #1 / Corner Pec Major Stretch (1:43)
#2 Soft Tissue Techniques (2:18)
Pec Minor Tightness
Pec Minor Stretch Progression #1 / Corner Pec Minor Stretch (1:38)
#2 Soft Tissue Techniques (2:00)
Crossbody Tightness
Crossbody Stretch Progression #1 / Sidelying Stretch (2:43)
#2 Soft Tissue Techniques (2:57)
Forearm Supination Tightness
Elbow Extension Stretch Progression #1 (2:38)
#2 Soft Tissue Techniques
Shoulder External Rotation Tightness
External Rotation Stretch Progression #1
Shoulder Internal Rotation Tightness
Internal Rotation Stretch Option #1 / Modified Sleeper Stretch (3:22)
#2 Sidelying Crossbody Stretch (2:43)
#3 Soft Tissue Techniques (2:57)
#4 Manual Techniques
Ankle Mobility
Ankle Mobility Option #1 / Soleus Stretch (2:12)
#2 Gastroc Stretch (2:12)
#3 Soft Tissue Techniques (2:50)
#4 Manual Techniques
Hip Flexor Tightness
Hip Flexor Stretch Option #1 / Half-Kneeling Hip Flexor (2:47)
#2 Rectus Stretch w/ Strap (2:29)
Hamstring Tightness
Hamstring Stretch Option #1 / w/Strap (1:55)
#2 Box stretch (2:43)
#3 Half-Kneeling Hamstring (2:14)
#4 Soft Tissue Techniques (3:01)
Thoracic & Lumbar Extension ROM
Thoracic & Lumbar Extension Stretch Option #1 / Press Up (3:14)
Thoracic & Lumbar Extension Stretch Option #2
Hip Internal Rotation Tightness
Hip Internal Rotataion Stretch #1 / Unilateral Floor "W" stretch (1:23)
Glute Tightness
Glute Stretch Progression #1 / Simple Glute Stretch (1:59)
#2 Sidelying Glute Stretch (1:35)
#3 Soft Tissue Techniques (2:00)
Groin Tightness
Groin Stretch Progression #1 / Butterfly (1:08)
#2 Standing Groin Stretch (1:15)
#3 Half-Kneeling Groin Stretch (1:23)
Shoulder Scaption Weakness
Shoulder Scaption Strength Progression #1 (4:06)
#2 OHP with ER (1:55)
#3 Landmine (1:58)
External Rotation Weakness at side
ER Strength Progression #1 / Sidelying ER (3:06)
#2 Sideplank w/ ER (1:49)
#3 Band ER @45deg (1:40)
#4 ER Oscillation and Statue of Liberty (4:23)
#5 The Destroyer (3:13)
#6 90/90 ER on Exercise Ball (2:49)
#7 Sidelying ER Plyometrics (1:47)
ER Strength Progression #8
Internal Rotation Weakness at side
IR Strength @ side Progression #1 / Band IR @45deg (3:14)
#2 Lat Pull Downs (3:46)
#3 Rebuilder (3:10)
#4 Pull Ups (2:19)
External Rotation Weakness at 90deg
ER Strength @90 Progression #1 - Prone 90/90 ER (2:11)
#2 Prone 90/90 Plyo (2:34)
#3 Half-Kneeling Plyo (3:18)
Triceps Weakness
Tricep Strength Progression #1 / Pushdown (2:45)
#2 OH Rope Tricep Extension (2:20)
#3 Skull Crusher (2:57)
#4 Push Up Progression (1:51)
Hip Abduction Weakness
Hip Abduciton Strength Progression #1 - Sidelying Hip Abduction (1:49)
#2 Super Clam Shell (2:16)
#3 One Leg Squat (2:27)
#4 Sideplank w/ hipABD (2:11)
Hip ADDuction Weakness
Hip ADDuciton Strength Progression #1 / Sidelying (2:10)
#2 Sideplank w/ bottom leg lift (1:52)
#3 Bench Groin Raise (1:51)
Hip Extension Weakness
Hip Extension Strength Progression #1 / Prone hip Extension (2:56)
#2 Bridge Progression (2:57)
#3 Plank w/ Hip Extension (1:43)
Hamstring Weakness
Hamstring Strength Progression #1 / (6:20)
#2 Throwers RDL + Ball H/S Curl (5:02)
Progression #3
Anterior Core Weakness
Core Strength Progression #1 / Plank (2:03)
#2 Torture Twist(s) (5:30)
Single Leg Squat Control
Single Leg Squat Progression #1 - BW Squat (3:40)
#2 Single Leg Squat (2:27)
#3 SLSquat Jumps (1:59)
Scapular Dyskinesis Control
Scapular Strength Progression #1a - readers (2:30)
Scapular Strength Progression #1 - members (7:14)
Scapular Strength Progression #2 (6:22)
Scapular Strength Progression #3 (6:30)
Ankle Mobility Option #1 / Soleus Stretch
Hold for 30seconds. Repeat 3x on each leg that tested tight.
GOAL ACHIEVED!!!