Top 10 Exercise For Your Little League Player!
Architech Sports and Physical Therapy uses these overhead athlete exercises to improve performance and limit injury risk
with all of our athletes from developing athletes to the professionals.
Get access to exercise videos.
Common questions we are asked when working with little league athletes:
What is Little League Elbow (LLE)?
Little League Elbow (LLE) is an overuse injury affecting the inside part of the overhead athlete’s elbow. The injury occurs in young athletes 8 to 13 years old with open growth plates. The growth plates of young baseball players are much weaker than the ligaments and muscles surrounding it. Once the growth plates fuse, athletes are more likely to injure soft tissues such as the ulnar collateral ligament (UCL).
What is Little League Shoulder (LLS)?
Little League Shoulder (LLS) is an overuse injury that affects the upper arm growth plate in the throwing arm of young baseball players. Pain in the shoulder or upper arm during throwing is the hallmark sign. In more severe cases, Little League Shoulder causes pain with activities of daily living or even at rest.
Who is most prone to Little League Eblow (LLE)/Little League Shoulder (LLS)?
Mostly baseball players ages 8-13 years old. It is most common in pitchers and catchers, but has been seen in field players as well as softball players.
How do I limit my risk potential?
Participate in a detailed shoulder flexibility program, a forearm flexibility program and a sports performance program that focuses on an individualized strength and speed progression. Developing athletes should also consume an adequate amount of protein for muscle development (approx. 1g/lb of bodyweight).
What happens If I’m diagnosed Little League Elbow (LLE)/Little League Shoulder (LLS)?
If diagnosed, athletes will follow a no-throw program for a period of time. Physical Therapy will include a total body strengthening program specific to the thrower. This will include a return to throwing program and a throwing mechanical evaluation.
Stats on return to baseball?
Following Physical Therapy and a return to throwing program, athletes have a 91% success rate to return to the mound.
Highest risk baseball players?
Athletes who complain of frequent arm soreness during the season, a previous injury requiring medical attention within the last 12 months, a recent growth spurt, or pain/excessive fatigue with the throwing motion.
GIRD - higher incidence of re-aggrevation (greater than 3x more likely) of LLE. Treatment for GIRD includes improving total ROM of both ER and IR throwing arm vs off arm. (GIRD is greater than 10* difference n TROM)
Architech Sports and Physical Therapy specializes in Overhead Athlete care!
Performance Evaluation
A video analysis of the pitcher’s throwing mechanics to look at five key areas of the delivery. Deficits in these areas have been associated with decreased power production and increased risk of injury.
A physical examination to assess the pitcher’s flexibility and strength of specific baseball muscles.
A performance training program with exercises to eliminate any deficiencies discovered during the examination.
LINK EVALUATION - What is it?
Levels of Integrated Neuromuscular Kinematics)
All athletes run, cut, and jump. Why are some athletes susceptible to injuries than others? You can go to a doctor to get your blood pressure taken, cholesterol level screened, and give your health history to see if you are at risk for heart disease. Why not undergo an exam to see if you are at risk for an injury. This is the goal of the staff at The Architech Sports and Physical Therapy and the LINK Evaluation.
The key is to reach athletes before they become injured and offer them state of the art training while trying to identify muscle imbalances that could lead to an injury.
How do tight hips limit speed and contribute to hamstring pulls and low back pain?
How do inflexible hamstring muscles affect the throwing shoulder of the pitcher?
How does a weak upper back affect the golf swing?
How do weak hips and flat feet put more stress on the knee and lead to knee injuries?
These are all questions that can be answered with the LINK evaluation. This evaluation is performed on every athlete that enters our Architech Sports and Physical Therapy facility.
Program Design
The athlete is evaluated using the LINK System (Levels of Integrated Neuromuscular Kinematics). The LINK system identifies weaknesses and imbalances that can lead to improper training and injury. Then, through proper training, these weak links are addressed and corrected.
Strengthen and lengthen weak or tight muscles which can interfere with proper movement patterns.
The athlete is introduced to a variety of movement drills to reinforce the athlete’s sports skills and less common movements to challenge athleticism and enhance muscles that are less commonly used in the athlete’s sport.
Pitching for Success
Pitcher’s often have muscle imbalances which predispose them to overuse injuries. These programs often can be avoided by a comprehensive strength and flexibility designed specifically for the pitcher.
This program will help you: Identify key areas of your body (shoulder, elbow, or hips) which may be inhibiting your ability to perform at an optimal level.
Prevent overuse injuries by identifying specific flexibility and strength problems that affect your mechanics.
Recover from an injury or surgery and return to play with more efficiency and a reduced risk of re-injury.