Throwers Ten Exercise

UF HEALTH ORTHOPAEDICS AND SPORTS MEDICINE INSTITUTE

The Thrower’s Ten Program is designed to exercise the major muscles necessary for throwing.
goal is to be anThrowers
organized andTen Program
concise exercise program. In addition, all exercises included are
thrower and are designed to improve strength, power and endurance of the shoulder complex
The Thrower’s Ten Program isWhat
designed
youto exercise
will need:the major muscles necessary for throwing. The Program’s goal is to be an
organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to
 2 pound
improve strength, power and endurance of thedumbbell
shoulder complex musculature.
 Chair
Equipment needed:  Table to support your body
• 2 pound dumbbell Throwers Ten Exercise Program
 1 Light Resistance Band Tube (can be purchased at a sporting goods store for less than
• Chair  1 Towel
m is designed to exercise the major muscles necessary for throwing. The Program’s
• Table to support your body
nd concise exercise program. In Inaddition,
Season:all exercises included are specific to the
• 1 light
o improve resistance
strength, band
power andtube (can be purchased
endurance at a sporting
of the shoulder goods
complex store for less than $10)
musculature.
• 1 towel For each exercise perform 1 set of 10 repetitions 1-2 days/week

Out of season:
In season:
*For
For each exercise perform 1 set of each exercise1-2
10 repetitions perform 2 sets of 10 repetitions 2-3 days/week*
days/week
ur body
Out(can
of season: When performing exercises, you should not experience pain during or after the exercise. If you d
and Tube be purchased at a sporting goods store for less than $10)
evaluation.
• For each exercise perform 2 sets of 10 repetitions 2-3 days/week
When performing exercises, you should not experience pain during or after the exercise.
If you do, seek medical evaluation.

1 set of 10 repetitions 1-2 days/week

1a. Diagonal Pattern Extension 1b. Diagonal Pattern Flexion
Involved hand will grip tubing handle Gripping tubing handle in hand of involved
overhead and out to the side. Pull tubing arm, begin with arm out from side 45˚ and
2 sets of 10 repetitions 2-3 days/week*
down and across your body to the opposite palm facing backward.
, you should not experience
side of leg. pain
During
1a.the
duringmotion,
Diagonal lead
or after thewith
Patternexercise. If you
Extension: do, seek medical
After turning palm forward, proceed to flex
your thumb. elbow and bring arm up and over involved
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and acros
motion,
the opposite side of leg. During the shoulder. Turn your
lead with palm thumb.
down and reverse to take
arm to starting position.

sion: 1b. Diagonal Pattern Flexion:

ng handle overhead and out to the side. Pull
Gripping tubing
tubing down
handle in and
handacross your body
of involved arm,tobegin with arm out from side 45º and palm f
ring the motion, lead with your thumb.
After turning palm forward, proceed to flex elbow and bring arm up and over involved shou
down and reverse to take arm to starting position.
 Throwers Ten Exercise Program
2a. External Rotation at Waist 2b. Internal Rotation at Waist
Stand with involved elbow fixed at side, elbow Standing with elbow at side fixed at 90˚ and
at 90˚ and involved arm across front of body. shoulder rotated out. Grip tubing handle while
Grip tubing handle while the 2a.other end of
External Rotation at
Waist:other end of tubing is fixed. Pull arm across


Throwers Ten Exercise Program
tubing is fixed. Pull out arm, keeping elbow at
Stand with involved elbow fixed
side. Return tubing slowly and controlled.
body keeping
at side,
slowly and
elbow
elbow at side.
at 90º
controlled.
andReturn tubing
involved arm across front o
handle while the other end of tubing is fixed. Pull out arm, keeping elbow at side. Re
controlled.
2a. External Rotation at Waist:
Stand with involved elbow fixed at side, elbow at 90º and involved arm across front of body. Grip tubing
handle while the other end of tubing is fixed. Pull out arm, keeping elbow at side. Return tubing slowly and
controlled.

at Waist: 2b. Internal Rotation at Waist:

lbow fixed at side, elbow at 90º and involved arm across
Standing front of
with elbow at body. Gripat
side fixed tubing
90º and shoulder rotated out. Grip tubing handl
er end of tubing is fixed. Pull out arm, keeping elbow
tubing at side.
is fixed. PullReturn tubing
arm across slowly
body and elbow at side. Return tubing slowly and
keeping
3a. (Optional) External Rotation 3b. (Optional) Internal Rotation
at Shoulder Level at Shoulder Level
2b. Internal
Rotation at Waist:
Stand with shoulder abducted 90˚. Grip tubing Standing with elbow at side fixed at 90˚ and
Standing
with handle
elbow at sidethe
while fixed atend
other 90ºisand shoulder
fixed straight rotated
out. Grip tubingrotated
shoulder handleout.
while
Gripother end
tubing of while
handle
tubing
is fixed.ahead,
Pull arm across body keeping elbow
slightly lower than the shoulder. at side. Return
tubing slowly and controlled.
other end of tubing is fixed. Pull arm across
Keeping shoulder abducted, rotate shoulder body keeping elbow at side. Return tubing
back keeping elbow at 90˚. Return tubing and slowly and controlled.
hand to start position.

at Waist:
at side fixed at 90º and shoulder rotated out. Grip tubing handle while other end of
m across body keeping elbow at side. Return3a. tubing
(Optional) External
slowly Rotation at Shoulder Level:
and controlled.
Stand with shoulder abducted 90º. Grip tubing handle while the other end is fixed st
lower than the shoulder. Keeping shoulder abducted, rotate shoulder back keeping e
tubing and hand to start position.
3a. (Optional) External Rotation at Shoulder Level: Internal Rotation at Shoulder Level:
3b. (Optional)
Stand with shoulder abducted 90º. GripStanding
tubing handle whileatthe
with elbow other
side fixedend is fixed
at 90º andstraight
shoulderahead, slightly
rotated out. Grip tubing handl
lower than the shoulder. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90º. Return
tubing is fixed. Pull arm across body keeping elbow at side. Return tubing slowly and
tubing and hand to start position.

3b. (Optional) Internal Rotation at Shoulder Level:

Standing with elbow at side fixed at 90º and shoulder rotated out. Grip tubing handle while other end of
tubing isat
al Rotation fixed. Pull arm
Shoulder across body keeping elbow at side. Return tubing slowly and controlled.
Level:
abducted 90º. Grip tubing handle while the other end is fixed straight ahead, slightly
der. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90º. Return
art position.

al Rotation at Shoulder Level:

at side fixed at 90º and shoulder rotated out. Grip tubing handle while other end of
m across body keeping elbow at side. Return tubing slowly and controlled.
 4. Shoulder Abduction to Shoulder Level Throwers
ThrowersTen Ten Exercise
TenExercise
ExerciseProgramProgram
Program
Throwers
Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm
reaches 90˚ (shoulder level).

4.
4. Shoulder
Shoulder Abduction
Abduction to to shoulder
shoulder level:
level:
4. Shoulder
Stand Abduction to shoulder level:
Stand with
with arm
arm at
at side,
side, elbow
elbow straight,
straight, and
and palm
palm against
against side.
side. Raise
Raise arm
arm to
to the
the side,
side, palm
palm down,
down, until
until arm
arm
Stand with
reaches arm
90º at side,
(shoulder elbow straight,
level). and palm against side. Raise arm to the side, palm down, until arm
reaches
5. 90º (shoulder
(Scaption) level). Plane Raises
Scapular
reaches 90º (shoulder level).
Stand with elbow straight and thumb up. Raise arm to shoulder level at 30˚ angle in front of body. Do not
go above shoulder height. Hold 2 seconds and lower slowly.

5.
5. (Scaption)
(Scaption) Scapular
Scapular Plane
Plane Raises:
Raises:
5. (Scaption)
Stand Scapular Plane Raises:
Stand with
with elbow
elbow straight
straight and
and thumb
thumb up.
up. Raise
Raise arm
arm to
to shoulder
shoulder level
level at
at 30º
30º angle
angle in
in front
front of
of body.
body. Do
Do not
not go
go
Stand
abovewith elbow
shoulder straight
height. and
Hold thumb
2 up.
seconds Raise
and arm
lower to shoulder
slowly. level at 30º angle in front of body. Do not go
above shoulder height. Hold 2 seconds and lower slowly.
above6.
shoulder height.External
Sidelying Hold 2 seconds
Rotationand lower slowly.
Lie on uninvolved side, with involved arm at side of body and elbow bent to 90˚. Keeping the elbow of
involved arm fixed to side, raise arm. Hold 2 seconds and lower slowly.

6.
6. Sidelying
Sidelying External
External Rotation:
Rotation:
6. Sidelying
Lie Externalside,
Rotation:
Lie on uninvolved side, with
on uninvolved with involved
involved arm
arm at
at side
side of
of body
body and
and elbow
elbow bent
bent to
to 90º.
90º. Keeping
Keeping the
the elbow
elbow of
of
Lieinvolved
on uninvolved side, with involved arm at side of body and elbow bent to 90º. Keeping the elbow of
involved arm
arm fixed
fixed to
to side,
side, raise
raise arm.
arm. Hold
Hold seconds
seconds and
and lower
lower slowly.
slowly.
involved arm fixed to side, raise arm. Hold seconds and lower slowly.
 Throwers Ten Exercise Program
Throwers Ten Exercise Program
7a. Prone Horizontal Abduction (Neutral) Throwers Ten Exercise Program
Lie on table, face down, with involved arm hanging straight to the floor, and palm facing down. Raise arm
out to the side, parallel to the floor. Hold 2 seconds and lower slowly.

zontal Abduction (Neutral):

7a. Prone
7a.7b. Horizontal
Prone Prone
Horizontal Abduction
Abduction (Neutral):
(Neutral):
ce down,7a.
Lie with
Prone involved arm
Horizontal
Horizontal hanging straight
Abduction
Abduction to 100˚
(Full ER,
(Neutral): the floor,
ABD) and palm facing down. Raise arm out
Lie on table, face down, with involved arm
on table, face down, with involved arm hanging
hanging straight
straight to
to the
the floor,
floor, and
and palm
palm facing
facing down.
down. Raise
Raise arm
arm out
out
rallel toLie
the
to on

to the
floor.
table,
Lie
the side,
Hold
face
on 2
table
side, parallel
seconds
down,
parallel tofacewith
to thedown,and
the floor.
lower
involved
with
floor. Hold arm slowly.
involvedhanging
arm
Hold 22 seconds straight
hanging
seconds and
and lower to the
straight
lower slowly.
slowly.tofloor,
the and
floor, palm
and facing
thumb down.
rotated upRaise arm out
(hitchhiker).
side,Raise
to the arm out
parallel to the
to the sideHold
floor. with 2arm slightlyand
seconds in front of shoulder,
lower slowly. parallel to the floor. Hold 2 seconds and
lower slowly.

7b.
7b. Prone
Prone Horizontal
Horizontal Abduction
Abduction (Full
(Full ER,
ER, 100º
100º ABD):
ABD):
zontal 7b.
Abduction
Lie Prone
Lie on
on table
table (Fulldown,
Horizontal
face
face ER,Abduction
down,100º
with ABD):(Full ER,
with involved
involved arm100º
arm ABD):
hanging
hanging straight
straight to
to the
the floor,
floor, and
and thumb
thumb rotated
rotated up
up (hitchhiker).
(hitchhiker).
Lie 7c.
on Prone
table face Rowing
down, with involved arm hanging straight to the floor, and thumb rotated up (hitchhiker).
ce down, with
Raise involved
to arm
the hanging
side with armstraight
slightly to
in the
front floor,
of and
shoulder,thumb
parallelrotated
to the up
floor.(hitchhiker).
Raise arm out to the side with arm slightly in front of shoulder, parallel to the floor. Hold 2 seconds and
arm out Hold 2 seconds and lower
lower
Raise
arm out to the side with arm slightly in front of shoulder, parallel to the floor.
with arm slightly in front of shoulder, parallel to the floor. Hold 2 seconds and lower and
slowly.
to the side
slowly. Lying on your stomach with your involved arm hanging over the side of the Hold
table, 2 seconds
dumbbell in and
hand lower
slowly.
elbow straight. Slowly raise arm, bending elbow, and bring dumbbell as high as possible. Hold at the top
for 2 seconds, then slowly lower.

7c.
7c. Prone
Prone Rowing:
Rowing:
7c. Prone
Lying
Lying on Rowing:
your stomach with your involved arm
arm hanging
hanging over
over the
the side
side of
of the
the table,
table, dumbbell
dumbbell in in hand
hand and
and elbow
7d.on your stomach
Prone Rowingwithintoyour involved
External Rotation elbow
Lying on
straight. your
straight. Slowlystomach
Slowly raise with
raise arm, your
arm, bending involved
bending elbow, arm
elbow, and hanging
and bring over
bring dumbbellthe
dumbbell as side
as highof
high as the table,
as possible. dumbbell
possible. Hold
Hold at in
at the hand
the top for 22 elbow
top forand
ing: straight.
then Lying on your stomach withelbow,
your involved armdumbbell
hanging over the side of the table, dumbbell in hand
for 2and
seconds,Slowly
seconds, raise
then slowly
slowly arm,
lower.bending
lower. and bring as high as possible. Hold at the top
tomachseconds,
with
your involved
elbow
then straight.
slowly arm hanging
Slowly
lower. over
raise arm, the elbow,
bending side ofupthe table,
to the level dumbbell in hand
of the table. Pause oneand elbow
second. Then rotate
bending
y raise arm, shoulder upward
elbow, anduntil dumbbell
bring is evenas
dumbbell with the as
high table, keeping elbow
possible. at 90˚.
Hold at theHold
topatfor
the2top for 2 seconds,
then slowly lower taking 2-3 seconds.
slowly lower.

7d.
7d. Prone
Prone Rowing
Rowing into
into External
External Rotation:
Rotation:
7d.
LyingProne Rowing into External Rotation:
Lying on your stomach with your involved
on your stomach with your involved arm
arm hanging
hanging over
over the
the side
side of
of the
the table,
table, dumbbell
dumbbell inin hand
hand and
and elbow
elbow
Lying on
straight. your
Slowly stomach
raise with
arm, your involved
bending elbow, arm
up tohanging
the over
level of the
the side
table.of the
Pause table,
one dumbbell
second. in
Then hand and
rotate
straight. Slowly raise arm, bending elbow, up to the level of the table. Pause one second. Then rotate shoulder elbow
shoulder
straight.
upward Slowly
upward until
until raise arm,
dumbbell
dumbbell bending
isis even
even withelbow,
with the up to
the table,
table, the level
keeping
keeping of the
elbow
elbow at table.
at 90º. Pause
90º. Hold
Hold at one
at the second.
the top
top for 22Then
for rotate
seconds,
seconds, shoulder
then
then slowly
slowly
upward
lower
ing intolower until
taking
External dumbbell
2 – 3 is
seconds.
takingRotation:
2 – 3 seconds. even with the table, keeping elbow at 90º. Hold at the top for 2 seconds, then slowly
lower taking 2 – 3 seconds.
tomach with your involved arm hanging over the side of the table, dumbbell in hand and elbow
y raise arm, bending elbow, up to the level of the table. Pause one second. Then rotate shoulder
 Throwers Ten
Thrower
Exercis

8. Press-ups
Seated on a chair or table, place both hands firmly on the sides of
the chair or table, palm down and fingers pointed outward. Hands
should be placed equal with shoulders. Slowly push downward
through the hands to elevate your body. Hold the elevated
position for 2 seconds and lower body slowly.

8. Press-ups:
8. Press-ups:
Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down and fingers
Seated on a chair orHands
pointed outward. table,8.
place both
Press-ups:
should handsequal
be placed firmly on the
8. Press-ups:
with sides of Slowly
shoulders. the chair or table,
push palm through
downward down and thefingers
hands to
pointed outward. Hands should
Seated be
on placed
a chair equal
or with
table,
Seated shoulders.
place
on a both
chair Slowly
hands
or table, push
firmly
place
elevate your body. Hold the elevated position for 2 seconds and lower body slowly. ondownward
both
the sides
handsthrough
offirmly
the the
chair
on the
orhands
sidestoof
table, palm
thedow
cha
elevate your body. Hold the elevated position
pointed outward. Hands for 2
pointedseconds
should and
outward. lower
be placed
Hands body
equal
shouldslowly.
withbeshoulders.
placed equal
Slowly
with
push
shoulders.
downward Slowly
thro
9. Push-ups elevate your body. Hold
elevate
the your
elevated
body.position
Hold the
forelevated
2 seconds
position
and lower
for 2body
seconds
slowly.
and lower b
Start in the down position with arms in a comfortable position. Place hands no more than shoulder width
apart. Push up as high as possible, rolling shoulders forward after elbows are straight. Start with a push-up
into wall. Gradually progress to table top and eventually to floor as tolerable.

9. Push-ups:
9. Push-ups:
Start in the down position with arms in a comfortable position. Place hands no more than shoulder width
Start
apart.in Push
the down
up asposition
high as with arms in a comfortable
9.possible,
Push-ups: position.
9. Push-ups: Place hands nostraight.
more than shoulder width
10a. Elbow Flexion (Bicep Curl)rolling shoulders forward after elbows are Start with a push-up
apart. PushGradually
into wall. up as high asStart
possible,
progress to rolling
in table
the top shoulders
down position
and Start forward
in
with
thearms
eventually downafter elbows
inposition
to floor aas are arms
comfortable
with
tolerable. straight.
position.Start with
in a comfortable
Place a push-up
hands position.
no morePlace
than han
sho
into
wall. Standing
Graduallywith arm against
progress to sidetop
table andand
palm
apart. Push up as high
facing inward,
eventually
apart. to
as possible,
bend
floor
Push uprolling
elbow
as upward turning palm up as you
tolerable.
as highshoulders
as possible,
forward
rollingafter
shoulders
elbowsforward
are straight.
after elbow
Start w
progress. Hold 2 seconds and lower slowly.
into wall. Gradually progress
into wall.toGradually
table topprogress
and eventually
to tabletotop
floor
andaseventually
tolerable. to floor as toler

10a. Elbow Flexion (Bicep Curl):

10a. Elbow
Standing Flexion
with (Bicep Curl):
arm against side and palm facing inward, bend elbow upward turning palm up as you progress.
Standing with arm against side
10a. and palm
Elbow
Hold 2 seconds and lower slowly facing
Flexion inward,
(Bicep
10a. Elbowbend
Curl): elbow
Flexion upward
(Bicep turning palm up as you progress.
Curl):
Hold 2 seconds and lowerStanding
slowly with arm against
Standing
sidewith
andarm
palmagainst
facingside
inward,
and bend
palm elbow
facing upward
inward, bend
turning
elbow
palmupw
up
Hold 2 seconds and lower
Hold 2slowly
seconds and lower slowly
 Throwers Ten Exercise Program
10b. Elbow Extension (Tricep Press)
Throwers Ten Exercise Program
Throwers Ten Exercise Program
Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten arm overhead.
Hold 2 seconds and lower slowly.

10b. Elbow Extension (Tricep Press):

Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten arm overhead.
Hold
10b. 2Elbow
seconds and lower
Extension slowly.
(Tricep Press):
Raise
10b. Elbow involved arm
Extension overhead.
(Tricep Press):Provide support at elbow from uninvolved hand. Straighten arm overhead.
Hold 2arm
Raise involved seconds and lowerProvide
overhead. slowly. support at elbow from uninvolved hand. Straighten arm overhead.
Hold 2 seconds and lower slowly.

11a. 11a.
Wrist Extension
Wrist Extension:
Supporting
Supportingthe the
forearm and and
forearm withwith
palmpalm
facingfacing
downward, raise weight
downward, in handinashand
raise weight far asaspossible. Hold 2 Hold
far as possible.
seconds andExtension:
11a. Wrist lower slowly.
2 seconds and lower slowly.
Supporting the forearm and with palm facing downward, raise weight in hand as far as possible. Hold 2
11b. 11b. Wrist
seconds
Wrist andFlexion:
lower slowly.
Flexion
Supporting the forearm and with palm facing upward, lower a weight in hand as far as possible and then curl it
11a.
Wrist Supporting
Extension: the forearm and with palm facing upward, lower a weight in hand as far as possible and then
up as Wrist
11b. high as possible. Hold for 2 seconds and lower slowly
Flexion:
Supporting theitforearm
Supporting
curl up the
as highand
aswith
forearm and palm
possible. facing
withHold
palmfor 2downward,
seconds
facing upward,andraisea weight
lower
lower ininhand
slowly.
weight handas as
farfar as possible.
as possible Hold
and then curl2it
seconds and lower slowly.
up as high as possible. Hold for 2 seconds and lower slowly

11b. Wrist Flexion:

Supporting the forearm and with palm facing upward, lower a weight in hand as far as possible and then curl it
up as high as possible. Hold for 2 seconds and lower slowly

12a. Wrist Supination:

Forearm supported on table with wrist in neutral position. Using a weight or hammer, roll wrist taking palm
12a. up. Wrist
12a.Hold Supination
forSupination:
Wrist a 2 count and return to starting position.
Forearm supported
Forearm supported on on
table withwith
table wristwrist
in neutral position.
in neutral UsingUsing
position. a weight or hammer,
a weight roll wrist
or hammer, rolltaking
wrist palm
taking
12b.
up. Wristfor
Hold Pronation:
a 2 count and return to starting position.
palm up. Hold for a 2 count and return to starting position.
Forearm should be supported on a table with wrist in neutral position. Using a weight or hammer, roll wrist
taking palmPronation:
12b. Wrist down. Hold for a 2 count and return to starting position.
12b. Forearm
Wrist Pronation
should be supported on a table with wrist in neutral position. Using a weight or hammer, roll wrist
12a. Wristtaking
Supination:
palm down. Hold for a 2 count and return to starting position.
Forearm should be supported on a table with wrist in neutral position. Using a weight or hammer, roll wrist
Forearm
supported ondown.
taking palm table Hold
with for
wrist
a 2 in neutral
count position.
and return Using aposition.
to starting weight or hammer, roll wrist taking palm
up. Hold for a 2 count and return to starting position.

12b. Wrist Pronation:

Forearm should be supported on a table with wrist in neutral position. Using a weight or hammer, roll wrist
taking palm down. Hold for a 2 count and return to starting position.
References
1. Wilk KE, Meister K, Andrews JR. Current concepts in the rehabilitation of the overhead throwing athlete. Am J Sports Med. 2002 Jan-
Feb;30(1):136-51.
2. The advanced throwers ten exercise program: a new exercise series for enhanced dynamic shoulder control in the overhead throwing athlete
Phys Sportsmed. 2011 Nov;39(4):90-7.
3. Credit for these exercises goes to www.asmi.org.
4. Credit for these images goes to www.physiotec.org.
5. Handout created by JL Zaremski 2015.

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