Performance programs for overhead athletes—such as baseball players, tennis players, volleyball players, and swimmers—focus on improving strength, power, mobility, and endurance in ways that support their specific movements and reduce the risk of injury. Here are key components and examples of what a well-rounded program might include:
- Strength Training
- Upper Body Strength: Focus on muscles that stabilize and mobilize the shoulder joint. Exercises like overhead presses, rows, and pull-ups are useful.
- Examples: Dumbbell shoulder press, bent-over rows, lat pull-downs.
- Rotator Cuff Strengthening: Essential for shoulder health and stability.
- Examples: External rotations, internal rotations, face pulls.
- Core Stability: A strong core supports effective overhead movements.
- Examples: Planks, Russian twists, medicine ball throws.
- Power Development
- Explosive Movements: To improve speed and reaction time.
- Examples: Plyometric push-ups, medicine ball slams, box jumps.
- Olympic Lifts: Useful for developing explosive power.
- Examples: Power cleans, snatches.
- Mobility and Flexibility
- Shoulder Mobility: To ensure a full range of motion and prevent injuries.
- Examples: Shoulder dislocates with a band, wall slides, dynamic stretching.
- Thoracic Spine Mobility: Important for overall upper body movement.
- Examples: Foam rolling, thoracic spine extensions.
- Endurance and Conditioning
- Aerobic Conditioning: To support long-duration efforts.
- Examples: Interval running, cycling, swimming.
- Sport-Specific Drills: To mimic the demands of the sport.
- Examples: Shadow swings for baseball, swim sprints, agility drills for volleyball.
- Injury Prevention and Rehabilitation
- Prehabilitation Exercises: To prevent common injuries.
- Examples: Scapular stabilization exercises, banded shoulder exercises.
- Rehabilitation: For addressing any existing issues.
- Examples: Follow a structured rehab program tailored by a physiotherapist.
- Recovery
- Active Recovery: Low-intensity exercises to promote recovery.
- Examples: Light jogging, stretching sessions.
- Rest and Recovery Techniques: Essential for long-term progress and health.
- Examples: Proper sleep, hydration, foam rolling, massage.
Sample Program Outline
Day 1: Upper Body Strength and Mobility
Warm-up: Dynamic shoulder stretches
Strength Training: Bench press, dumbbell rows, shoulder press
Rotator Cuff Exercises: Band external rotations
Cool-down: Foam rolling, static stretching
Day 2: Power and Plyometrics
Warm-up: Light jogging, dynamic stretches
Power Development: Olympic lifts (power cleans)
Plyometrics: Box jumps, medicine ball slams
Cool-down: Gentle stretching
Day 3: Endurance and Conditioning
Warm-up: Light activity, mobility work
Conditioning: Interval running or sport-specific drills
Core Work: Planks, Russian twists
Cool-down: Stretching and foam rolling
Day 4: Rest or Active Recovery
Day 5: Sport-Specific Skills and Strength
Warm-up: Sport-specific drills
Skills Training: Technique-focused practice
Strength Training: Focus on weaker areas
Cool-down: Stretching, mobility work
Day 6: Mobility and Flexibility
Warm-up: Gentle activity
Mobility Work: Shoulder and thoracic spine exercises
Flexibility Work: Comprehensive stretching routine
Cool-down: Light activity
