Having a strong shoulder is of the utmost importance for pitchers.  Throwing velocity, injury resistance, durability and stamina are all improved by developing strong, stable shoulders.   Why strength and stability? Because strength is what is going to allow you to throw as hard as you can, and stability keeps your upper arm  properly aligned and firmly in the shoulder socket, preventing wear and tear on connective tissue.

Shoulder pops and clicks when you move it? Those  are a result of weak stabilizers. Good thing is, the following shoulder circuit is going to make those a thing of the past, and add a few MPHs in the process.

This shoulder circuit is done for 2-3 complete cycles of 12-15 reps per exercise.  For beginners, this is going to probably require only 2lb dumbells, and the goal is to build up to using 3, and then 4lb dumbbells with perfect form for 3 sets of 12-15. The circuit is performed straight through, but I have grouped the exercises according to the body position (prone or standing).

Prone Segment

This segment is performed on a tall bench, training table, or bent over with a flat back. Notice it consists of the LYT circuit plus prone skiers and scapula pushups.

L-Raise

Start with back flat. Pinch shoulder blades and raise arms. Finish by externally rotating

Y-Raise

Keep shoulder blades tight and reach out with hands

T-Raise

Tightly pinch shoulder blades together

Prone Skiier

With arms straight, extend arms back toward your butt and up to the sky

Scapula Push Up

In pushup position with arms locked, let shoulderblades slump together, then press up fully keeping arms straight

Standing Segment

Front Raise (thumbs up)

Thumbs up front raise

60° Scaption (thumbs up)

60 degree raise on the scaption plane

30° Scaption (thumbs up)

30 degree scaption plane

Abduction (palms down)

Side raise with palms down

Open Palm Rotation Raise

Start with arm at opposite side, palms down; Raise and gradually rotate to finish with palms up

Sword Raise

Start with arm on opposite side, raise up as if unsheathing a sword. Be careful to not go behind the body, which would stress the elbow.

Side Lying External Rotation

Pictured with left fist propping the right arm up. Use fist or a towel to keep the arm off the torso

Internal Rotation (pictured with band)

Starting position

Ending position. Note fist under the arm to bring humerus forward

Yes, the circuit is 13 exercises long and takes the better part of an hour,  but it is worth it.  Being diligent with this circuit 2-3 times per week is going to bombproof the shoulder and rotator cuff and make you a stronger, more durable, and more than likely, harder throwing pitcher.

I want to thank Michelle Daniels, who was my athletic trainer at UMBC.  She taught me these exercises and brought me back to life following my surgery.