We recently ran a 4-week training program on our Facebook page to help build stronger shoulders that can be completed with minimal equipment and space. Each Monday we posted a new video with a series of exercises that can be completed 3-4 times over the week. Each session should take 15-20 minutes to complete.

This time has been hard on the baseball community. Now, with the recent cancellation of the Washington high school season, we wanted to create a shoulder strengthening program to help prepare baseball players for a future season.

The program is designed with the high school and middle school baseball in mind. However, all of the exercises will be easily modifiable to make more or less challenging. You can contact us if you need modifications.


Shoulder Strengthening: Week 1

Shoulder Strengthening: Week 2

Welcome to Week 1 of a 4-week shoulder strengthening program. This week we will focus on building the basics of shoulder strength for the baseball player. The fundamentals are crucial for all levels of baseball player. Having a strong base of shoulder strength will help maintain shoulder health and reduce risk of injury.

This exercise routine should take 15-20 minutes to complete. Try to get this routine in 3-4 times over the next week.

Week 2 of a 4-week shoulder strengthening program. This week we will focus on building off some of the foundational exercises from last week and starting to transition to strengthening exercises that more closely replicate the throwing positions.

We will also start to introduce concepts of rhythmic stabilization and how to train scap loading at home.

This exercise routine should take 15-20 minutes to complete. Try to get this routine in 3-4 times over the next week.

Shoulder Strengthening: Week 3

Shoulder Strengthening: Week 4

Week 3 of a 4-week shoulder strengthening program. This week we are starting to focus on developing skill with exercises by introducing exercises that require coordination and speed. These exercises should help with endurance and improving shoulder stability during the throwing motion.

This exercise routine should take 15-20 minutes to complete. Try to get this routine in 3-4 times over the next week.

Week 4 of a 4-week shoulder strengthening program. We have progressed to more challenging exercises that require coordination and speed. Don’t be afraid to try to push your limits with the speed exercises. If you are not pushing yourself and making mistakes, you won’t get faster!

This exercise routine should take 15-20 minutes to complete. Try to get this routine in 3-4 times over the next week.