Nolan Rappé Plyometric Progressions for Throwing Program

Plyometric Progressions for Throwing Program

This overview details the proper plyometric progressions required to prepare the body for a throwing program. This gradual approach helps with enhancing stress absorption, power generation, and the efficiency of the stretch-shortening cycle (SSC). This culminates in modified throws that closely simulate the throwing action. This helps systematically build stress while cultivating confidence within the athlete. This sequence is designed to progressively load the tissues of the arm to better facilitate more confident throwing mechanics once the throwing program has started.

Purpose

The intent of this detailed plyometric continuum is to systematically load the tissues of the arm to drive adaptation through proper build of stress. Athletes will typically follow a two-handed to one-handed progression within each phase. Athletes, coaches, and movement professionals should keep in mind that this is a continuum rather than a specific, stepwise progression. Athletes may begin in phase one and blend into phases two and three within the same session or in a condensed amount of time. This continuum can even be used within session to structure the order of the chosen plyometrics. This program should be monitored by a movement/rehab professional or coach. Keep in mind that these are simply examples and coaches/movement professionals should take the general loading strategy and apply it with their own exercise selection preferences to fit the athlete. All unilateral exercises can be done on both sides.

Plyometric Continuum

Phase 1: Stress Absorption (Eccentric Emphasis)

Objective: Develop ability to effectively absorb force and expose elbow to high contractile speeds

Two-Handed Progression

One-Handed Progression

Phase 2: Isolated Concentric Exposure

Objective: Concentric focused development

Two-Handed

One-Handed

Phase 3: Low Amplitude Stretch Shortening Cycle (SSC)

Objective: Begin to integrate the eccentric and concentric phases with minimal delay, focusing on quick, reactive movements.

Two-Handed

One-Handed

Phase 4: High Amplitude Stretch Shortening Cycle (SSC)

Objective: Increase the intensity and amplitude of the SSC movements to progressively load UCL.

Two-Handed

One-Handed

VI. Phase 5: Modified Throws

Objective: Transition plyometric gains into throwing-specific movements, integrating technique with power.

Implementation Notes

• As mentioned before, this can be treated as a continuum and not a strict “progression” based on athlete presentation
• Pay close attention to athlete response both during and after (how athlete recovers from session to session) implementation

Pre/Post Throw Routine – Phase Specific

Goal of the pre-throw routine is to help prepare the body for the specific demands of the specific phase of throwing. Athletes will complete these exercises after a total body dynamic warm up and resistance band routine. This routine should be created by the movement professional or strength coach and tailored to individual athlete needs utilizing the movements below as a guideline.

I. Pre-Throw Exercises

Phase 1 – Fascial Sling Emphasis, Total Body Athleticism, LE/UE Plyometrics

Phase 2 – Total Body Athleticism – Exposure to End Range Positions

Phase 3 – End Range Exploration, Rate of Force Development Potentiation

Cool Down Tips – To Be Done Following Prescribed Post Throw Strength Work

Training Schedule Recommendations – Application of Daniel Bove’s “Quadrant System” (High/Low Model)

*Understanding how to properly organize throwing and training/rehab sessions allows for adequate tissue and central nervous system (CNS) recovery. This efficient recovery is essential in avoiding setbacks and frequent need for “deload” periods.