Hello Team family! This Training Tips is focused on a collection hip/lower leg mobility stretches especially designed for the overhead athlete. Anyone who throws needs to have ample lower body mobility to ensure proper mechanics throughout the throwing motion. Recent studies have shown a link between tight hip musculature and an increase in adolescent elbow/shoulder injuries, especially in baseball players. The transfer of energy from your lower body to upper body during the throwing motion is inhibited by tight hip, quad, ham, gluteal muscles. Thus, leading to the upper body bearing the brunt of the energy transfer, leading to injury. The elbow especially takes a big hit as the transfer of energy, due to poor hip ROM, causes increased valgus torque on the elbow. This unfortunately leads to the infamous UCL tear ( Tommy John) we see every year about this time as baseball is no in full swing.
Below are a collection of various stretches every baseball player should be preforming on a daily basis during the season to ensure proper Hip ROM. All stretches should be performed 3×30 sec each, bilaterally. The Dynamic walking Ham kicks and Piriformis Leg lift should be done 3 x each walking about 20 feet each way. Happy stretching everyone!!