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This program is designed to carefully strengthen and protect young players' arms who are not ready for traditional strength training and is centered around using TheSkrewball. The focus is on movement quality, coordination and healthy throwing mechanics. Players are not meant to feel any soreness or fatigue at this age. Every exercise is meant to support long-term arm health and prepare athletes for more advanced training later on without putting stress on growing joints and growth plates.
Bonus!: Focus and visualization exercises by Trainer Joe, certified personal trainer and Founder of TheSkrewball.
This program is designed to be repeated every week. All reps should be slow and controlled, no burn or soreness. If it is a game day you should always warm up with a Skrewball workout and throwing. The skrewball workout only days are only for if it is not a game or team practice day.
Make sure your child has 2-3 full rest days per week with no throwing or skrewball work to allow full recovery. Depending on how many games and practices are happening, you may only want to do these exercises on the days you have games and practices to allow for full rest on off days. If there is a gap of more than 2 days without team practice or games, a workout is recommended.
During the off season your skrewball workouts can be much more structured and consistent throughout the week without team practices or games that fluctuate. We still want to make sure there are 2-3 full rest days per week and focus on arm health and coordination over strength, you can follow the system exactly during the off season.