In an interesting small group study of collegiate softball pitchers, an article by Oliver et al. (2018) titled The effects of a pre-throwing program on collegiate NCAA Division I softball pitchers’ biomechanical measures of hip and shoulder range of motion measured athletes over the course of a season to determine changes in range of motion. Ten total pitchers participated and were measured before and after using a strategically designed pre-practice routine. They found:
- Shoulder ROM Changes: Significant increase in shoulder internal rotation post-program, but shoulder external rotation showed no significant change
- Hip ROM Changes: Significant increase in hip internal rotation and flexion but found no significant change in hip external rotation
- Overall: The warm-up routine was effective at acutely increasing key ROM measures associated with pitching mechanics
Implications: The study suggests that a pre-throwing warm-up program can effectively improve hip and shoulder mobility, particularly in movements critical for pitching performance and injury prevention. Increased hip internal rotation and flexion may aid in energy transfer through the kinetic chain. Increased shoulder internal rotation may reduce compensatory movements and stress on the arm. Findings support incorporating a structured dynamic warm-up before throwing to enhance mobility and potentially reduce injury risk in collegiate softball pitchers. One caution: other studies have shown that pitchers’ range of motion is reduced over the course of a day, week, month and season so be diligent about your pitchers’ warm-up routines!
