Nagging injuries

If your child frequently complains of pain, a thorough spinal and muscular evaluation can pinpoint the problem. 

Typical findings include: subluxations, scoliosis, asymmetrical muscle strength and flexibility, video game induced poor posture, flat feet and unilateral heel wear, and improper sport specific mechanics.  A great treatment plan can resolve persistent injuries that STIFLE optimal athletic performance, preventing playing time and scholarships.   

Never rush back from an injury too soon.  Make sure you are biomechanically sound before stressing the body.   You would never drive a race car fast with wobbly tires, nor should you stress an athletes body if not mechanically sound.  

Common DANGER signs:

  • Pulled forearm, hamstring or muscle
  • Dead arm
  • Elbow pain
  • Little league elbow
  • Shoulder cracks when raised
  • Poor posture
  • Low back pain 

Call for a checkup to ensure your child is growing into their body the right way. 201-624-2111 

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Workout plan for pitchers and athletes

Strength, speed = POWER

Pitching velocity and hitting power is delivered by the large lower half muscles that generate ground force.  The core and arms transfer the force and need to be strong to prevent injuries.

The workout can be used by pitchers and position players.  


Jumping jacks

STRETCH: hip internal rotation, pigeon pose, groin, hamstring,  mini sprints and high knees, etc... 

A strong and flexible lower half is essential in delivering power and reducing arm stress. 

Shoulder band routine before throwing  

1 set, 10 reps light resistance band  

Band position  

Knee or waist height

Back to bands and wall

  1. Front arm raises for front deltoid and upper traps 
  2. Bear hugs for serratus and to strech pecs
  3. Protract/ retract punches

Body facing bands and wall

  1. W for lower trap  
  2. Y for lower trap  
  3. T for mid delt & rhomboids  
  4. Snow angles for scapula glide  

Body to the side of wall or band

  1. Labrum side raises  
  2. Internal rotation
  3. External rotation



Immediately after you throw  


* 5 - 10 yards 75 % effort  

* 5 - 20 yards 75% effort  

* 5 - 80 yards (40 yards at 50% effort, then Sprint 100% effort the other half).

Do eccentrics bands to increase blood flow to muscles and to push lactic acid out. 

1 set 4 second slow negative 10 reps  

Medium to heavy resistance band  

Knee or waist height  

Back to bands and wall  

1. Front arm raises for front deltoid and upper traps   

2. Bear hugs for serratus and to strech pecs  

3. Protract/ retract punches 


Body facing bands and wall  

1. W for lower trap    

2. Y for lower trap    

3. T for mid delt & rhomboids    

4. Snow angles for scapula glide 

Body to the side of wall or band  

1. Labrum side raises    

2. Internal rotation  

3. External rotation

Day 1 Lower Strength

 Pick 2 exercises  Perform 3 sets of each for 4-10 reps 

Use less weight and more reps when first learning the proper form 

Kids under 15 use light weights or body weight  

  1. Deadlifts or Romanian dead lifts  
  2. Squats  
  3. Goblet squats  
  4. Single leg lunges  
  5. Side lunges  

Day 2 Upper Strength

Upper body moves  2 sets of 6-10 reps  

  1. Chest press or push-ups 
  2. Dumbbell Lat rows or pull-ups  
  3. Dumbbell Shrugs  
  4. Tricep press or tricep push-ups 
  5. Wrist curls   

1 set of 10 reps for all 3 moves  

  1. Front deltoid elbow locked out  
  2. Side deltoid elbow bent to 90 degrees  
  3. Rear deltoid elbow bent to 90 degrees

Day 3 Plyometric - Core and speed

Day 3  Explosive moves  

Transfer strength into Power 

Pick 3 moves  30 seconds 3 sets  

  • Heidens  
  • Tuck jumps  
  • Mountain climbers 
  • Box jumps  
  • Spider lunges
  • Broad jumps   

Core  30 seconds 2 sets  

Do all moves  

  • Plank  
  • Side plank  
  • Supermans  
  • Med ball slams or up and downs  
  • Med ball rotations 
  • Leg lowering

Day 4-7

Day 4

Bullpen 30-50 pitches  

Post bullpen sprints   

  • 5 - 10 yards 75 % effort  
  • 5 - 20 yards 75% effort  
  • 5 - 80 yards (40 yards at 50% effort, then sprint 100% effort the other half). 

Day 5 and 6  light catch, infield drills or rest  

Day 7  Pitch again

Position players In-season workout is to maintain off-season gains so less intensity and more reps, 8-10 reps. perform the lower and upper strength workout on the same day 1x a week.  Perform plyometric workout 1x a week. Sprints 1x a week and 1/2 the workload. Avoid lifting heavy or intensely 2 days before a big game or showcase to prevent soreness, especially legs or sprints. 


Off-season is the time to gain mass, do leg workout 2x a week,  upper body 1x a week, plyometric 1x a week and add more weight and perform less reps to add size, 4-6 reps.

Athletes need more nutrients and fuel.  Take Super Powder and Proformance greens pre-game, Take Power Arm Recovery after the game.


Progressive throwing routine in January

I commonly hear or see players pitching off a mound on the first day of practice.  YOU MUST conditon your arm before trying to handle this type of stress.  You would never do 50 squats with heavy weights if you had a 3 month lay off from the gym.  Same principles apply to throwing off a mound.

Week 1  25 throws 2x a week from 60 feet  

Week 2 25 throws 1- 2 sets from 60 feet  

Week 3  25 throws 1-2 sets from 90 feet  

Week 4  25 throws 2 sets from 120 feet  

Week 5  25 throws 2 sets from 150 feet   

Week 6  45 fooot Flat ground bullpen 25-40 pitches  

Week 7 and 8  Mound bullpen 

  **Spring scrimmages**   

Week 1 25-35 pitches days - minimum rest 4 days   

Week 2  30-40 pitches minimum rest 4 days  

Week 3 30-50 pitches minimum rest 4 days  


Week 1  35-55 pitchers minimum rest 4 days  

Week 2  40- 60 pitches minimum rest 4 days  

Week 3-5  60-80 pitches minimum rest 5 days  

Playoffs 60-100 pitches minimum rest 5 days

Weighted ball Training  

Research shows it boosts velocity by increasing shoulder external rotation, but it will alter shoulder anatomy.  Controlled studies have shown athletes have more labrum, TJ surgery and other ailments a year later.  I would limit this type of training to athletes over the age of 20 if at all.  Proper spinal and pitching mechanics coupled with strength and speed training can net equal or greater results, SAFELY.

 •Arm strength needs to be progressively built up. (You would never squat 300 pounds before starting off with lighter weights)  

•More emphasis on core and lower half involvement to deliver the power.  

•Build the lower traps, rhomboids and rotator cuff muscles using light weights and controlled movements.  

•Pre and Post band workouts and conditioning after a pitching performance.  

• The ASMI reports that teenage athletes that routinely throw over 80 pitches a game are at a higher risk for injury - growth plates are not fully formed until 16- 18 years old, so less is more until you are more skeletally mature.  

Seek out articles from the American Sports Medicine Institute (ASMI) regarding light ball training.

Prevent Injuries

•More than 100+ pitched innings per year for youth and amateurs are more likely for injury.

•120-150 degrees of shoulder abduction are the safest arm angles when throwing.

•36x more likely for an injury when pitching with arm fatigue.

•Averaging 80+ pitches a game – 4x greater risk of injury.

•The more rest days between starts the better. 

•Too many max effort pitches, throw change-ups for deception and to limit arm stress!

.•Kids that think they are throwing 50% effort are really at 80%, you can use a radar gun to measure their effort and to prevent overtraining. 

•Long toss over 180 feet puts more stress on the elbow. Don’t overthrow from these distances. Max effort long toss has the same effect as max effort pitches. I feel long toss up to 180' helps with weight transfer and arm conditioning.

Growth plates (soft, non cured bone) are 5x weaker than muscles and ligaments.  Light and heavy ball training causes more stress on the elbow and is not recommended until 17 or older.

A 140 pound athlete needs 140 grams of protein per day to stay strong and to prevent injuries. Drink Super Powder Pre-game. Power Arm Recovery Post-game.  Eat our protein snacks any time.

•Elbow and shoulder injuries have a high correlation with limited hip mobility and strength (A common cause of a sore arm, stretch/ strengthen the HIPS!).

•Pitchers with weak posterior chain muscles (decelerators) are 80% more likely for injury (perform the iron scap protocol from crossover symmetry.) 

•Early trunk rotation causes early elbow extension and pain.

•Thoracic extension, neck and shoulder flexibility are an essential part of the kinetic chain 

•Take 3 months away from the sport 

•Do body weight exercises for kids 14 and under and it’s never too early to start 

•Elite pitchers are explosive, and have great 10 yard dash times and grip strength 

•Elite hitters have strong back muscles.

Sources: American Sports Medicine Institute (AMSI)

Pro Baseball Chiropractic Society (PBCS)

2 way players BEWARE

A recent HS pitcher threw 86-90 mph on a Tuesday with a 103 pitch count.  He played right field on Thursday in 35 degree weather and I happened to be at the game. The game was close and he threw a runner out at home and was immediately taken out of the game.  The next 4 starts his velocity was down, gave up many runs per game with over 10 different D-1 schools scouting him.  All the years of hard work may be wasted because of one high leverage throw in 35 degree weather while playing with improper arm rest.  My HS teammate, Frank Menechino, threw over 90 mph from the mound but his dad never allowed him to pitch because of his fear of the increased workload. All of my teammates and myself did not like it but his dad was right. He played at the University of Alabama as a SS, in the minor leagues for 6 years, and in the MLB for 7 years as a middle infielder. He is currently the Miami Marlins hitting coach.    I believe baseball players can have an opportunity to play 2 way in the right environment.  A coach or parent should teach every player proper throwing mechanics from the FIELD and the MOUND.  This will spread the pitching workload so all PLAYERS can enjoy playing the field and have the ability to pitch in limited roles until college.   Inter-squad scrimmage games at practice are a great way to benefit both pitchers and hitters with more reps.  This can ease any position player into pitching on the mound prior to real game experience.  Basic throwing concepts include front shoulder closed, back hip internal rotation and entire body mass headed to the target.  Early shoulder opening and/or body mass pull-off will stress the shoulder and elbow resulting in UCL and labrum tears and more... The recent study done by Kibler et al. found 49% of athletes with a surgically repaired shoulder labrum had limited internal hip rotation.  Stretching and strengthening the entire kinetic chain in essential to limiting injuries. The workout below can assist most athletes but a good strength and conditioning coach is even better.