The windmill softball pitch: Injury prevention implications

Oliver G.D. (2011). The windmill softball pitch: Injury prevention implications. International Journal of Athletic Therapy & Training, 16(1), 27-31.

As in the last post, the link between the different body segments, also known as the kinetic chain, is vital to both performance and injury prevention. There is also a neuromuscular connection involving a relationship between core muscle activation and the activation of those muscles that control the movement of the extremities (Putnam, 1993; Zattara, Bouisset, & Posturo, 1988).

This article was written as a exercise program concept to help prevent injuries in softball pitchers. The main focus of the program, as with all effective injury prevention programs, is the focus on the core functioning as it relates to the chain. Many upper extremity movements actually involve preceding lower extremity movements that fire the gluteal muscles, hamstrings and core to provide stability for the movement (Cordo & Nasher, 1982). Kinesthetic awareness and postural control are paramount to optimal performance.

Studies have found that athletes who have weaknesses or imbalances in the lumbo-pelvic-hip complex are predisposed to injury (Bliss & Teeple, 2005; Hewett, Ford & Myer, 2006; Ireland, 2002; Leetun, et al., 2004; Myer, Ford, Palumbo & Hewett, 2005; Wilson, Dougherty, Ireland & Davis, 2005; Zazulak, Cholewicki & Reeves, 2008). Many upper and lower body movements involve this area, but not all specifically target it. But, a simple routine involving only 2 minutes per day of isometric exercise with postural control, twice a week for four weeks, can be beneficial to create more lumbo-pelvic-hip stability (Oliver, Adams-Blair & Dougherty, 2010).

In developing a program for your athletes, remember that simple programming can be taken to the field. Also, making a routine, probably near the end of practice, as a team cool down function, or requisite activity before leaving, can keep your players on the field. Here are some exercises that you can do at the field that will help. Remember that doing them properly is more important than doing them for a specific time:

• Planks
• Front
• Side
• Front with contralateral leg and arm extension
• Bird dogs
• Side-lying hip abduction
• Clams
• Side shuffle with bands on the feet (or ankles)
• 45° forward and backward walks with bands on the feet (or ankles)
• Front knee drives with bands on the feet (or ankles)
• Hip bridge
• Back on a bench, bridge while hugging the knee
• Back on the ground, bridge while hugging a knee
• Feet on a medicine ball (one or two feet)
• Single-leg RDL with arm and shoulder extension holding a bat
• Floor mobility exercises
• Leg lifts
• Leg crossovers on the back and stomach
• Rollouts with legs straight, at a 45° and in a butterfly

Stretches include:

• Knee hugs
• Butterfly
• Pigeon pose
• Single-leg RDL (walking or standing still)
• Figure four leg lift
• Quad stretch and reach
• Spiderman walks
• The 3 warrior poses