Category: Pitching
Type: Program
GARY ADAMS' TIP OF THE MONTH APRIL 2000
Arm Circles and Tubing Exercises to Strengthen and Preserve Your Arm
Every baseball player, from 6 to 66 years old, can benefit from a regular routine of arm circles and tubing exercises. Our routine is geared toward strengthening the four tiny rotator cuff muscles in the shoulder area, which are vital to keeping the shoulder firm, yet flexible. The combined use of arm circles and tubing exercises also strengthen and stretch the muscles in the back and arm, from the wrist, to the elbow, to the shoulder. This month I will highlight the arm circle routine that we follow.
We have our players at UCLA follow this same routine on a daily basis throughout the year. After our players have warmed up their bodies with a general exercise for 15-20 minutes, they follow up with 6-10 minutes of arm circles and then 8-10 minutes of tubing exercises, which will be covered next month.
ARM CIRCLES:
Begin by holding your arms outstretched sideways and do 8 tiny clockwise arm circles. Continue with the following in the same direction: 8 one-quarter circles, 8 one-half circles, 8 three-quarters circles, and 8 full circles. Still rotating in the same clockwise direction, climb down to 8 one-quarter circles and finally, 8 tiny circles. Drop your arms and relax for 1 minute. You may even shake them loosely until they dangle at your sides. Resume with the same routine in the opposite direction (counter clockwise).
Over a period of about 2 to 3 weeks, you should gradually build up from 8 to 16 revolutions. When you can do the 16 revolutions with ease, then add a baseball to each hand and begin with 8 revolutions again. Once again, build up to sixteen revolutions. When holding the baseball and doing sixteen revolutions becomes relatively easy, then add another baseball and begin again. When you have reached the limit of three baseballs and sixteen revolutions, you have accomplished the goal of strengthening your shoulder area, while also achieving a proper warm-up for these muscles to throw.
It is important to remember that it is not necessary to add any more weight than three baseballs. Adding more weight may trigger the larger shoulder muscles to "kick in" while the rotator cuff muscles "kick out."
For the little leaguers, if you cannot hold three baseballs due to the smaller size of your hands, your body is probably not ready for the additional weight. Be patient… In time, your hands will get larger and your arms will be developed enough to handle the entire routine, including the three baseballs.
Next month I will cover UCLA's tubing exercise regimen.
Play hard, stay healthy!
Gary Adams, Head Baseball Coach, UCLA
Submitted by: UCLA Head Coach Gary Adams
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