The Youth Throwers Ten Exercise Program: A variation of an exercise series for enhanced dynamic shoulder control in the youth overhead throwing athlete

Abstract

The overhead throwing motion is an extremely stressful athletic movement. The high velocity and repetitive nature of this activity places immense pressure on the entire body, which can frequently result in injury to the throwing arm. Extensive literature exists with regards to the management of these injuries in the collegiate and professional level athlete; and it is well understood that a multiphasic approach is required to return an individual to prior level of play. However, there is a gap in the literature which fails to address the management of youth individuals. This article presents a new and innovative approach to the rehabilitation, training and management of the youth overhead throwing athlete, The Youth Throwers Ten Exercise Program. This program addresses principles of: coactivation, coordination, dynamic stabilization, neuromuscular control, proprioception, muscle strength, endurance and scapular rhythm all of which are vital for successful performance. This exercise series utilizes bodyweight and Theraband exercises that cater to the unique characteristics of the youth athlete making it a safe way to prepare for the demands of overhead throwing activities.