Beyond the First Aid Kit Keeping kids safe in little league Dan Swinscoe, MPT, CSCS baseballrehab@gmail.com 425-985-8701
Plan for today Statistics regarding injury Factors that contribute to injury directly related to coaching Suggestions to help performance and safety
What research tells us... 50% of pitchers 9-14 years old experience elbow or shoulder pain at some time during their season 12 Players 6-8 kids will pitch meaningful innings 3-4 of your kids will be hurting this year
More.. 15% of all appearances resulted in elbow or shoulder pain If.3 pitchers per game If 20 games per season Then 9 games this year one of your kids will experience shoulder or elbow pain
In addition. 52% increase in shoulder pain with throwing curveballs 86% increase in elbow pain with throwing sliders Change ups are as safe as fastballs so teach THEM But the biggest culprit is..
Fatigue
100 innings/year or more = 3.5x more likely to have injury requiring surgery or retirement
Work = FxD F= MxA Hard throwers do more work Keep them on shorter leash despite them usually being the horse M= 5 oz ball D= 46 feet mound to plate A= 40-65 MPH
Message behind the numbers Once the pitcher reaches his fatigue point the risk of injury goes up exponentially with each additional pitch. Think of all the factors that will change this number from game to game. Pros under 25 = 105 pitches, kids????
How do you know??? Elbow height Pitch location Time between pitches Body language 10
Suggestions if you hear those four bad words Throw only down to the level that it doesn t hurt then gradually build back up If pain is persistent suggest seeing me or someone like me Please remember stopping throwing doesn t solve the problem it just postpones it to the next time he/she throws when the same mechanical faults will lead to the same pains
Why??? Movement prep(warm-ups) Performance!!!!! Begins sport focused thoughts Provides mental comfort zone doing it the same every game Opportunity to become familiar with the field of play Shunts blood to muscles that will be used thus it should mimic the intended activity Wakes up nervous system and improves fundamental movement skills They listen better when they re tired Injury prevention? Maybe What should it look like?
Samples! Rookie and lower Run bases (triples)-teach them to run inside Fox and the hounds- teach them to watch the baserunner Run through first skip back-coordination Run through first return backwards-coordination jumping jacks-coordination grab the candy rotational control stork stand with or w/o arm circles- balance
Pioneer and up.. Baseball dance (8 count jumping jack) High knee skip Jumping jack skip Carioca Shuffle shuffle sprint (always to (R) to simulate baserunning) Back pedal sprint- simulate outfield play Elbow circles Spiders on the mirror
Continued Long and low forward w arm raise Long and low laterally w arm raise Lateral lunges with toe touch (touch with opposite arm) Butt kickers- knees under hips the whole time. Keep toes pulled up Tin soldiers- try to kick palm at shoulder height. Straight upright body If dry: Inch worms or bear crawls Goofy/fun: wheel barrel races Try them yourself be the one to lead the warm up
What I did.. Run forward return backward Carioca there and back Power skip there and back Jumping jack skip there and back Long and low forward there Long and low laterally back Goal posts and arm circles w balance Grab the candy 20/20 throws followed by continuous motion
Pitchers conditioning Bonus work the last two minutes of practice Wheel barrels Scissor jumps Arm circles on one leg 3-3-3 drill
The Arm Jeff Passan
Have a great season! baseballrehab@gmail.com