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This program is designed to strengthen and protect kids' arms who are ready to begin bodyweight strength training and focus on using TheSkrewball correctly. The focus is light strength training in the form of band work and bodyweight exercises only, while improving coordination and throwing mechanics. Players are meant to feel very light soreness and fatigue from these exercises in order to gain strength and velocity. Every exercise is meant to support long-term arm health and prepare athletes for more advanced training later on without putting too much 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, with mild burn during and mild soreness after. If it is a game day you should always warm up with a Skrewball workout and throwing.
You want to give your child 2 rest days with no throwing or workouts to stay healthy and allow full recovery. DON'T DO ANY BODYWEIGHT EXERCISES ON GAME DAY OR THE DAY BEFORE. Depending on how many games and team practices there are, you may want to do exercises on the days of team scheduled events only and allow for full rest on off days. If there is a gap of more than 2 days with no games or team practices a workout is recommended.
During the off season your 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 full rest days per week, you can follow the system exactly during the off season.