Introduction

The Thrower’s Ten exercise program is one prescribed by many physical therapists and physicians to their overhead athletes. It is a tried and true program that has been used over several years. The nature of the program gives a great starting point for the provider, creating an evidenced-based framework of arm care for the overhead athlete.

The Thrower’s Ten was developed by baseball sports medicine icons Kevin Wilk, DPT, and James Andrews, MD. Considering the needs and demands on the throwing athlete, this program was created with electromyography (EMG) in mind. You can find out more about the throwers 10 from Kevin Wilk’s website: Throwers Ten.

---

Things to Consider

This program gives an excellent starting point for a majority of overhead athletes and baseball players. There are times where adjustments may need to be made based on a patient’s stage of healing, postoperative status, ability level, or individualized goals. While the name implies that this program is specifically for throwing athletes, the exercises included are good for total arm care for all types of overhead athletes. This has been prescribed to swimmers, tennis players, volleyball players, and even lower extremity athletes recovering from an upper extremity injury.

---

The Thrower’s Ten Exercise List

1.

---

2.

---

3.

---

4.

---

5.

---

6.

---

7.

---

8.

---

9.

---

10.

C. and D. Wrist Supination and Pronation

---

Common Exercise Additions and Substitutions

The Thrower’s Ten gives a great framework and in most cases is an appropriate program “as is.” Below you fill find some common exercise substitutions or additions to add to the benefits of this program.

• Dumbbell Hammer Curls
• Dumbbell Triceps Extension
• Cable Triceps Pushdown
• Band Resisted Scaption
• Band Resisted Lateral Raises
• Push Ups – Elevated Surface or Wall
• Dumbbell Bent Over Rows
• Wrist Radial Deviation with Bat Resistance
• Wrist Ulnar Deviation with Bat Resistance
• Grip Strengthening

---