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About Dave Botha
Posts by Dave Botha:
- You have not been cleared by your healthcare provider (MD/PT/ATC)
- Pain at rest, with carrying, or with holding objects
- You are unable to walk, run, and jump without pain
- Pain with any portion of the throwing motion, including pain after throwing (muscle soreness/fatigue is okay)
- Lack of confidence in your ability to throw without hurting yourself; distinct loss of accuracy or velocity
- Your arm feels “unsteady” or “unstable”
- Your arm fatigues during team warm-ups or after long-toss warm-ups
- You stiffen/tighten up more than normal after practice
- You notice numbness/tingling during or after practice/throwing
- A loss of grip strength with or without throwing
Planks: static planks are a good start to improve core stability. It is important to keep your spine in a neutral position and keep core muscles activated. 3×30” on each side.
Dynamic planks: adding arm or leg movements to planks can help improve dynamic core stability and challenge your core once static planks become easy.
Walking Lunges with baseball bat: helps to improve core stability, leg strength and scapular stability. Focus on keeping shoulder blade stable by pulling it down into your back pocket, while holding bat in the air. 2×10
Single leg balance with ball toss to partner: Focuses on balance with dual task of throwing, which is ideal for baseball players.
Single leg bridges: Focuses on core strength, balance, and endurance.