Austin Wasserman shows you 14 exercises to improve throwing patterns/mechanics, reduce injury, and increase velocity.
13 | High Level Throwing With Austin Wasserman | Adductor Rocker Throw
Aug 14, 2021
13 - High Level Throwing With Austin Wasserman - Adductor Rocker Throw
Austin Wasserman is the Founder of Wasserman Strength, LLC and High Level Throwing, with locations in New Hampshire and Florida. He’s a Strength Coach, Performance Coach and Author from Brooklyn, New York. He’s the Author of the High Level Throwing® Series E-Books!
Austin received his B.S. in Exercise Science with a concentration in Strength & Conditioning through the University of Connecticut Department of Kinesiology. He also received his Master's Degree in Human Nutrition through the University of Bridgeport.
He is a Certified Strength & Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) through the National Strength & Conditioning Association (NSCA) and has been training athletes for the past 15 years.
Austin works with Youth, High School, College, MiLB & MLB Baseball Players as well as Softball Players of all ages. He consults for some of the top baseball and softball programs in the country such as Vanderbilt, Alabama, LSU, Ole Miss, University of Washington, UNCW, Coastal Carolina, Texas Lutheran, and Michigan State to name a few.
His book, High Level Throwing, is the most used overhand throwing book for Rec, Travel, High School and College Players/Organizations. This book teaches softball players how to maximize velocity, improve accuracy and create intent based on position, through constraint training drills and progressions. Austin resides in Deerfield Beach, FL with his wife Amanda, his son Breck and his dog Roscoe.
HighLevelThrowing.com is an educational website for Baseball and Softball players with information and training products for Arm Care, Injury Prevention, Rehabilitation, Velocity Development, and Training Books! You can also visit WassermanStrength.com for information on Strength Training for Baseball & Softball Players!
You can email austin@highlevelthrowing.com.
Visit https://www.highlevelthrowing.com or follow on Twitter, Instagram, and Facebook.
Focus on the Process of Development
The time to learn and build your foundation of throwing is now.
- Establish a routine to take with you as you get older.
- Throwing volume starts to increase as you get older, so prepping the body before you throw and recovery after each session will minimize the risk of an acute and/or chronic injury.
The Proper Warm-Ups
These warmups will help with your overall athleticism and will transfer to performing on the field.
- Adductor Rocker Movement 2 x 10
- Prone Trap Raise Exercise 2 x 6
- Supine Twist 2 x 6
- T-Spine Rotation Exercise 2 x 10
- Partner Rhythmic Stabilization 1 x 10 each way
Drills & Progressions For All Players
Perform 2-3 days/week at 50-75% effort for the first four drills. Choose 1-3 drills out of this category for your team/players.
More Drills & Progressions For All Players
Perform 2-3 days/week at 80-100% effort for the next series of drills. Choose 1-3 drills out of this category for your team/players.
Long Toss Protocol
RPI = Rate of Perceived Intensity
Long Toss can be performed on the same day as the HLT Drills or on separate days. Use play catch intensity to get out to your desired distance and then perform the long toss protocol.
| High Level Throwing® Program - Long Toss | |||
| RPI = Rate of Perceived Intensity | |||
| Week 1 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 60-90 ft. |
| Week 2 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 60-90 ft. |
| Week 3 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 90-120 ft. |
| Week 4 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 90-120 ft. |
| Week 5 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 120-150 ft. |
| Week 6 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 120-150 ft. |
| Week 7 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 150-180 ft. |
| Week 8 | Regulation Softball | 1 Set @ 50-75 % RPI | 1 x 20-30 Arc Throws @ 150-180 ft. |
| Week 9 | Regulation Softball | 2 Sets @ 90-100 % RPI | 2 x 15 Arc Throws @ 180+ ft. |
| Week 10 | Regulation Softball | 2 Sets @ 90-100 % RPI | 2 x 15 Arc Throws @ 180+ ft. |
Remember, these are guidelines. If you feel good that day, go out further or add a few more reps. If you feel fatigued or sore, keep the distance shorter and minimize the number of throws. If any discomfort or pain is felt, stop immediately and directly into post-throw recovery drills.
| High Level Throwing® Program Details | |||
| Prep Work & Activation | |||
| Adductor Rocker | 6-10 reps | 1 sets | Slow and Controlled |
| Prone Trap Raise | 6-10 reps | 1 sets | Slow and Controlled |
| T-Spine Mobility | 6-10 reps | 1 sets | Slow and Controlled |
| Supine Twist | 6-10 reps | 1 sets | Slow and Controlled |
| Partner Rhythmics | 6-10 reps | 1 sets | :10 each position |
| HLT Drills | |||
| Double Kneeling Throws | 5-8 Reps | 1 set | 1 set @ 50% RPI |
| Half Kneeling Throws | 5-8 Reps | 1 set | 1 set @ 50% RPI |
| Staggered Stance Throws | 5-8 Reps | 1 set | 1 set @ 50% RPI |
| Pivot Throws | 5-8 Reps | 1 set | 1 set @ 50% RPI |
| HLT Drills | |||
| Load Throw | 5-8 Reps | 1 set | 1 set @ 80% -100% RPI |
| Double Hop Throw | 5-8 Reps | 1 set | 1 set @ 80% -100% RPI |
| Half Kneel Turn & Throw | 5-8 Reps | 1 set | 1 set @ 80% -100% RPI |
| Reverse Rocker Throw | 5-8 Reps | 1 set | 1 set @ 80% -100% RPI |
| Adductor Rocker Throw | 5-8 Reps | 1 set | 1 set @ 80% -100% RPI |
Recovery & Stretching
Learn our stretching and recovery routine that you can do after a practice or game.
Stretching after each session is a way to increase blood flow to specific areas in the body.
This helps reduce muscle soreness and allows you to feel fresh and ready for your next training session, practice or game.
- Adductor Rocker Movement 2 x 10
- Prone Trap Raise Exercise 2 x 6
- Supine Twist 2 x 6
- T-Spine Rotation Exercise 2 x 10
- Partner Rhythmic Stabilization 1 x 10 each way
